HOW MUCH PROTEIN A DAY DO WE NEED?

How much protein we need per day – this is not a straightforward question, as the amount depends very much on a person’s lifestyle, goals and physical activity.

However, protein is in any case an essential nutrient that supports muscle growth and recovery, and helps maintain muscle mass during weight loss. In addition, an adequate intake of protein promotes a feeling of fullness and metabolism, making it an effective aid to weight control.

How much protein a day do we need?

It also depends on whether we are aiming to improve exercise performance, increase overall tone or simply support healthy eating. That’s why it’s important to consciously assess your protein needs and, if necessary, support them with quality protein products – such as our protein powders.

Let’s first look at the current Recommended Dietary Allowance (RDA) that a person needs to stay alive and not get sick. The RDA for protein (whey protein) is 0.8 g/kg.

So for example:

* A 68 kg person needs 68 x 0.8 or about 54 g of protein a day.

* A 91 kg person needs 91 x 0.8, or about 73 g of protein a day.

This usually provides about 10% of the daily energy intake.

The RDA’s recommendation is very general and may be very different from what we need to achieve our own goals, as it does not take into account other aspects such as:

• how much energy (i.e. kilocalories) we consume or need per day.
• our sex
• our age
• how active we are
• What activities we do
• Our body composition