How Much Protein Do You Really Need?

FitZone Gyms
Oct 12
2 min read

Understanding Your Daily Protein Intake

Protein is one of the most talked-about nutrients in the fitness world—and for good reason. Whether your goal is to build muscle, lose weight, or simply stay healthy, getting the right amount of protein each day can make a big difference in how you feel and perform.

Why Protein Matters

Protein plays a key role in almost every process in your body. It’s responsible for:

Building and repairing muscles after workouts
Supporting immune function and hormone balance
Helping you stay full longer, which can assist with weight management
Maintaining healthy skin, hair, and nails

In short, protein isn’t just for athletes—it’s essential for everyone.

How Much Protein Do You Need?

The ideal protein intake depends on your body weight, activity level, and goals. Here are some general guidelines:

Goal	Recommended Daily Protein
General health	0.8–1.0 g per kg of body weight
Active individuals	1.2–1.6 g per kg of body weight
Muscle building or fat loss	1.6–2.2 g per kg of body weight

💡 Example:

If you weigh 150 lbs (68 kg) and are moderately active, you’ll want about 80–110 grams of protein per day.

Best Sources of Protein

You can hit your protein goals through a mix of animal-based and plant-based foods.

Animal sources:

Chicken breast
Lean beef
Fish and seafood
Eggs
Greek yogurt or cottage cheese

Plant sources:

Lentils and beans
Tofu and tempeh
Quinoa
Nuts and seeds
Protein-rich grains like farro or edamame

If you struggle to get enough protein from food alone, protein shakes or bars can help fill the gap—just watch for added sugars and artificial ingredients.

When Should You Eat Your Protein?

Your total daily intake is most important, but timing can help too:

After workouts: Aim for 20–30 grams within an hour of training to support muscle repair.
Throughout the day: Spread protein evenly across meals to help your body use it efficiently.

Key Takeaway

Protein is vital for performance, recovery, and overall health. Start by making sure you get enough each day—and if you’re not sure how much is right for your body and goals, talk to one of our trainers. We can help you build a personalized plan that fits your lifestyle.