Protein advice online swings between “you barely need any” and “eat your body weight in chicken”. The research sits comfortably in between.
The numbers
- General health: around 0.75–1 g per kilogram of body weight daily
- Regular training, building or maintaining muscle: roughly 1.6–2.2 g per kilogram
- Dieting while training: stay at the higher end — protein protects muscle in a calorie deficit and keeps you fuller
For a 75 kg gym-goer, that's about 120–165 g per day — more than most people eat by accident, but very achievable with a little structure.
Spread it across the day
Aim for 3–5 protein feedings of 25–40 g rather than one enormous dinner. Breakfast is where most people fall short — eggs, Greek yoghurt or a scoop of whey in porridge fixes that quickly.
Where shakes fit
A shake is simply a convenient 20–25 g serving. A blend like Applied Nutrition's Critical Whey or BioTechUSA's 100% Pure Whey after training, or a light Clear Whey in the afternoon, can close the gap between what you eat and what you need. Plant-based? Critical Plant Protein or Reflex Nutrition's Plant Based Protein do the same job. Browse the Protein collection.
Can you have too much?
For healthy people, intakes at the levels above are well within safe ranges — the bigger risk is displacing other foods. Keep fruit, vegetables and fibre on the plate too.
This article is for general information only and is not a substitute for professional medical or dietary advice.