How Much Protein Should You Take Per Day?

How Much Protein Do You Actually Need?

Protein is the cornerstone of any serious training nutrition plan — but the right amount isn't one-size-fits-all. Body weight, training volume, age, and goal (muscle gain vs fat loss) all shift the target. Here's what the science says.

The Baseline: General Population

The UK Reference Nutrient Intake (RNI) sits at 0.75 g per kg of bodyweight per day — adequate for sedentary adults but well below what active individuals need. Think of it as the floor, not the ceiling.

For Strength and Resistance Training

The most robust meta-analyses (Morton et al., 2018; Stokes et al., 2018) consistently land in the range of 1.6–2.2 g per kg of bodyweight per day for maximising muscle protein synthesis in trained individuals. For a 80 kg athlete, that's 128–176 g of protein daily.

  • Muscle gain: aim for 1.8–2.2 g/kg
  • Body recomposition: 2.0–2.4 g/kg (higher end helps preserve lean mass in a deficit)
  • Maintenance: 1.6–1.8 g/kg is sufficient for most

Timing: Does It Matter?

Total daily intake matters most, but protein timing still has merit. Distributing intake across 3–5 meals of 25–40 g each maximises muscle protein synthesis throughout the day. A post-workout hit within 2 hours of training is beneficial, particularly after fasted sessions.

Where Whey Protein Fits In

Whole food sources are always the priority. But hitting 160–180 g of protein through food alone takes planning — and sometimes life gets in the way. A high-quality whey protein concentrate gives you a fast-digesting, complete amino acid profile that's ideal post-workout or as a top-up when meals fall short.

Our Whey Protein Concentrate delivers 24 g of protein per serving with no unnecessary fillers — clean, effective, and easy to hit your numbers.

Practical Takeaway

If you train consistently, target 1.6–2.2 g of protein per kg of bodyweight each day. Prioritise whole foods, distribute intake evenly, and use a quality supplement to bridge any gaps. Don't overcomplicate it — consistency over perfection.

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