How Much Protein Do I Need?

Protein is an essential nutrient that plays a vital role in keeping your body healthy and functioning at its best. But the problem is, most of us don’t know how much we need to eat. Understanding your protein requirements is important for supporting your goals, maintaining muscle mass, and ensuring overall health and wellbeing.

What Is Protein?

Protein is one of the three macronutrients your body needs, along with carbs and fats. It’s made up of ‘building blocks’ called amino acids, which help repair and build tissues, produce enzymes and hormones, and support immune function[1].  When you consume protein, your body breaks them down into amino acids for muscle repair, cell regeneration, and energy production.

What Are Some Good Protein Sources?

Getting enough protein doesn’t mean sticking to one type of food. This could lead to breaking habits due to food fatigue or boredom. There are plenty of ways to include a variety of protein rich options in your diet:

Animal Based Foods: Chicken, turkey, fish, eggs, dairy.

Vegan Friendly: Tofu, lentils, beans, quinoa, nuts, seeds.

Supplements: Whey protein, plant-based protein powders, protein bars.

How Much Protein Do I Need?

The amount of protein you need can depend on each person. This is because the following factors need to be taken into consideration; age, gender, activity level, and the goals you want to reach. As a guideline, most adults are advised to consume 0.75g per kilogram of bodyweight. Based off this, it’s recommended women need about 45g of protein per day and men need around 55g of protein per day.

This can also change depending on your activity levels. If you do regular exercise or aim to build muscle, your protein intake will need to be higher. Athletes or those focused on strength training could benefit from consuming 1.2g to 2g of protein per kilogram of body weight per day.

How Do I Measure My Protein Intake?

A simple, easy way to check you’re getting enough protein is to include a portion with every meal throughout the day. A portion should roughly fit into the palm of your hand. For convenience, protein shakes or snacks can also help you meet your daily needs.

Protein is required for a balanced diet and supports muscle growth, recovery, and health[2]. Ensuring you get enough protein from a variety of sources (whether you consume meat product, or are completely plant based)

is key to maintaining a healthy diet. And, if you need a convenient way to boost your intake, high-quality protein supplements like our SCI-MX Ultra Whey or protein snacks can help you.