{"id":15843,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15843"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-much-protein-do-you-need","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-much-protein-do-you-need\/","title":{"rendered":"How much protein do you need?"},"content":{"rendered":"<p><span data-contrast=\"auto\">As you probably know by now, proteins are the building blocks for muscles, organs,\u00a0hormones\u00a0and tendons.\u00a0If you\u2019re looking to gain muscle and aid recovery,\u00a0protein based\u00a0foods such as chicken, fish, eggs, milk, yoghurt, tofu are crucial. Additional protein shakes and bars are a great option to help meet your protein totals in-between meals or after work outs.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The question is, how much do you\u00a0actually need? Can you overdo it? And how can you tell when you\u2019re taking enough? We\u2019ll go through\u00a0all of\u00a0these key questions in this article, so you\u2019ll feel much clearer about how much protein you need.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<h3 aria-level=\"2\"><span data-contrast=\"auto\">How much protein should I take?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559738&quot;:360,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">If you\u2019re looking to gain muscle mass, you should aim to consume 1.4-1.6g of protein per kg of body weight each day. You can use different protein supplements to reach these goals, so whether it\u2019s\u00a0 <\/span><a href=\"https:\/\/www.scienceinsport.com\/protein20-bar-12-pack\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">protein bars<\/span><\/a><span data-contrast=\"auto\">, shakes or blends, the choice is yours.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">This differs quite considerably to the recommended protein intake for a sedentary person. A sedentary adult should consume 0.8g of protein per kg of bodyweight, as it\u2019s still highly important for general health and wellbeing.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<h3 aria-level=\"2\"><span data-contrast=\"auto\">How much protein should be in my diet?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559738&quot;:360,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><span data-contrast=\"auto\">You should aim to get between 10%-35% of your calories from protein. Let\u2019s say you consume 2000 calories a day, you\u2019d want at least 200 of those to come from protein sources. This is a\u00a0good balance of protein for overall health.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">If you\u2019re a regular exerciser, aiming for the higher end of that ratio may be a good option. The more calories you burn, the more protein you can eat while staying healthy. Foods that are high in protein leave you feeling fuller for longer than nutrients like carbs, so if you do want to go into a calorie deficit and lose weight, protein can help aid the process.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<h3><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><span data-contrast=\"auto\">Is consuming too much protein bad for me?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559738&quot;:360,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">There is so much different information and advice out there when it comes to protein intake, it can be hard to distinguish the facts. But most people reading this don\u2019t have to worry about consuming too much protein as a rule. For people predisposed to kidney disease, overconsumption is certainly something to consider. However, generally, the main worry is the source of the protein itself. If you\u2019re getting your protein from foods that are high in saturated fat, you may gain weight and put yourself at risk of heart disease. You should limit proteins like beef, sausages, bacon,\u00a0pork\u00a0and processed meats for this very reason. As an alternative, you can get your protein intake from healthier options like protein shakes and snacks which are low in sugar and calories.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n<h3 aria-level=\"2\"><span data-contrast=\"auto\">How much protein should I consume to lose weight?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559738&quot;:360,&quot;335559739&quot;:120,&quot;335559740&quot;:276}\">\u00a0<\/span><\/h3>\n<p><span data-contrast=\"auto\">As we mentioned above, protein can help you feel fuller for longer, which may aid you going into a calorie deficit without the discomfort of hunger. If weight loss is your goal, aim to consume around 1.6 and 2.2g of protein per kg of body weight. If you\u2019re an athlete or an intense trainer you should aim to consume around 2.2-3.4g of protein per kg of body weight to lose weight.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:276}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As you probably know by now, proteins are the building blocks for muscles, organs,\u00a0hormones\u00a0and tendons.\u00a0If you\u2019re looking to gain muscle and aid recovery,\u00a0protein based\u00a0foods such as chicken, fish, eggs, milk, yoghurt, tofu are crucial. Additional protein shakes and bars are a great option to help meet your protein totals in-between meals or after work outs.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":122,"featured_media":15872,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,452],"tags":[5,6,58],"class_list":["post-15843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fueling-guides","category-sport","tag-protein","tag-rebuild","tag-recovery"],"acf":{"subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2021\/10\/Blackout-CONTENT-SiS-Blog-1600-x-500-GLBL-New-Content-4.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How much protein do you need? -<\/title>\n<meta name=\"description\" content=\"How much protein do you need? 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