How Much Protein Do I Need a Day: The Lowdown

Protein plays a pivotal role in supporting our health. It makes up a big part of your muscle and supports the growth and repair of tissues and cells. It can come from many sources such as animals, vegetables and grains. But you might be wondering ‘how much protein do I need a day for optimal health?’ Luckily for you, we’ve got all the answers you need.

Discover everything you need to know about your optimal protein intake in our blog.

What is Protein?

Protein is a macronutrient that can be found in our bones, skin, hair, and muscles. It acts like the building blocks of important cellular structures, supporting the repair and growth of our cells, and promoting the synthesis of muscle and bone tissues.

Foods, such as meat, fish, nuts, and dairy products, are all great sources of this essential nutrient. However, if you follow a vegan diet or have specific dietary requirements, you may be at risk of developing a protein deficiency. This is why it’s important to keep your protein intake in check.

How Much Protein Do I Need a Day?

So, how much protein do I need a day? The answer varies from person to person. The British Nutrition Foundation suggests the Reference Nutrient Intake (RNI) is 0.56g of protein per kilogram body weight per day for men and 0.45g for women. If you’re a man and weighs 75kg, your recommended daily protein intake is 42g.

The protein requirements are usually higher for pregnant women, children, or athletes, who have additional needs for growth and repair. Typically, you’ll need 70-100g of protein a day if you’re pregnant. However, your actual protein intake differs depending on your weight and which trimester you’re in. Consult your GP to see how much you specifically need.

What are the Benefits of Protein?

As one of the most important nutrients, protein is essential in supporting muscle growth and delivering health benefits, including:

• Supports weight loss goals – protein keeps you satisfied and reduces your hunger levels. This helps to support your weight loss goals by reducing hunger cravings.
• Promote healthy bones – As 50% of bone is made of protein., nourishing your body with protein helps to support bone formation and improve bone density.

How Much Protein Do I Need to Build Muscle?

The best way to have an idea of your daily intake is by using your weight. A general rule of thumb is to take around 1.2-1.6g of protein per kilogram of body weight to build muscle and add lean muscle mass.

If you’re a strength athlete or a weightlifter, your protein requirement is higher. It’s suggested to increase your protein intake to 1.4-2 per kilogram of your body weight to gain muscle mass, as you’ll be using your muscle more than average people naturally would.

Our Favourite Protein Powders

We stock a wide range of protein supplements to meet your unique health needs. You’ll find tailored formulas for athletes, as well as all-rounders that could help to boost your daily protein intake. Continue reading to find the best protein powder to support your health goals.

Klean Isolate

Klean Isolate is a specialised protein powder that has been designed to meet athletes’ distinctive health needs. Due to their intense and frequent training, athletes usually have higher protein requirements to fuel their bodies. With that in mind, this whey isolate protein powder has been tailored to deliver 20g of quality protein, along with essential amino acids, and branched-chain amino acids (BCAAs) to support muscle building.

Plus, Klean Isolate is NSF Certified for Sport®, delivering everything you need, with nothing you don't!