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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
How much protein do you really need? Explained by body type & goal. Let's explore.
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Protein is essential for muscle repair, metabolism, and hormone function. But your needs vary based on your body and lifestyle.
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If you're mostly inactive, aim for 0.8 grams of protein per kilogram of body weight—for example, 56 grams per day for a 70-kg person.
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Do you work out 3-5 times a week? You'll need 1.2–1.6g/kg to support recovery and endurance.
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Are you trying to shed fat while keeping muscle? Go for 1.6–2.2g/kg. High-protein diets can also help control cravings.
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Are you looking to bulk up or build muscle? Target 1.6–2.4g/kg, split across 4–6 meals for better absorption.
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Heavy lifters and endurance athletes may need up to 2.5g/kg, especially during intense training cycles.
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There are many sources of protein, including whey protein, plant-based protein like peas, soy or a blend, Greek yogurt, eggs, chicken, tofu, legumes, and cottage cheese.
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Online tools can estimate your intake needs based on age, activity, and goal. Use it weekly.
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Protein needs are very individualistic. So, track your progress, listen to your body, and adjust as you grow.
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