Protein is one of those things you hear about constantly – whether it’s your trainer telling you to eat more after a workout or a nutritionist suggesting you balance your plate better.
But the real question is: how much protein per day do you actually need? The answer isn’t one-size-fits-all. Your age, activity level, body weight, and health goals all play a role.
This guide breaks down daily protein intake in simple terms, explains why it matters, and gives you practical ways to hit your protein requirements (with clean protein powder or diet) without overthinking it.
Why Protein Is a Big Deal
Protein isn’t just for bodybuilders. It’s the building block of every cell in your body. Muscles, skin, hair, nails, enzymes, hormones – they all rely on protein.
When you don’t eat enough, you might notice fatigue, slower recovery after workouts, or even changes in strength and muscle tone. On the flip side, meeting your daily protein intake helps with:
- Repairing and building muscle after exercise
- Keeping you fuller for longer
- Supporting a healthy immune system
- Maintaining lean tissue as you age
It’s not just about the gym – it’s about everyday energy and resilience.
How Much Protein Per Day?
So, what’s the magic number? Most experts recommend between 1.2 and 2 grams of protein per kilogram of body weight per day. Here’s a quick example:
- 60kg person = 72–120g per day
- 75kg person = 90–150g per day
- 90kg person = 108–180g per day
Research suggests that athletes, especially those training in a calorie deficit while aiming to build or maintain muscle, can take protein intake even higher.
Athletes may benefit from 1.8–2.7g of protein per kilogram of body weight per day, ideally spread across meals with high-quality sources like whey protein. This higher range helps preserve lean mass and support recovery when training hard on reduced calories.
Basically — aim for 25 to 30g of protein at every meal and add in protein-rich snacks or BearWell shakes between meals. That way, you spread your intake throughout the day, which your body can use more efficiently.
Protein Requirements for Different Lifestyles
Not everyone needs the same amount of protein. Here’s how it looks depending on your lifestyle:
- Athletes & Gym-Goers: More stress on muscles = higher protein needs. Supplements like whey protein isolate help top up fast after workouts.
- Older Adults: As we age, we naturally lose muscle mass. A higher protein intake helps protect against weakness and keeps you active longer.
- Weight Management: Protein helps regulate appetite and boosts metabolism, making it easier to manage calories without feeling deprived.
- Busy Professionals: If you’re constantly skipping meals or relying on quick snacks, protein powders (like a scoop of whey protein concentrate powder) are a lifesaver for hitting your targets.
Food Sources vs. Supplements
Whole foods – like chicken, eggs, fish, lentils, beans, and dairy – should be your foundation. But let’s be real: it’s not always easy to get your protein requirements from meals alone, especially if you’re juggling work, training, or travel.
That’s where supplements step in:
- Whey concentrate powder: Affordable, balanced, and a good all-rounder.
- Isolate protein: Higher protein per serving, lower lactose and carbs—ideal for calorie-conscious or sensitive stomachs.
- Flavoured options: Like vanilla, chocolate or berry whey protein concentrate, which make shakes something you’ll actually look forward to.
- Unflavoured choices: Super versatile, these can be mixed into sauces or dips to boost your protein intake without altering the taste. For this, unflavoured isolate is often the best choice.
Mixing both whole foods and protein powder gives you flexibility and consistency.
Signs You Might Not Be Getting Enough
Sometimes your body gives you hints that your daily protein intake is too low. Look out for:
- Feeling sore or taking longer to recover after exercise
- Brittle nails or thinning hair
- Fatigue or constant hunger, even after meals
- Muscle weakness or loss of strength
If these sound familiar, it’s worth checking your protein requirements and adjusting your intake.
Protein Timing: Does It Really Matter?
There’s a lot of debate about “protein timing,” especially around workouts. The truth: as long as you hit your daily protein intake, you’re on the right track.
That said, having 15 to 25g within 2 hours after a workout helps kickstart recovery and muscle repair. Pairing protein with some carbs can give your body an even bigger boost in replenishing energy stores. In fact, research shows that carbs trigger insulin release, which helps shuttle amino acids, especially leucine, the key driver of muscle protein synthesis, into your muscles. A simple strategy is taking around two scoops of BearWell protein powder post-workout alongside a carb source to maximise recovery and support growth.
Simple Tips to Boost Daily Protein Intake
- Start your day with eggs or a protein shake instead of cereal.
- Add chicken, tuna, or tofu to salads and bowls.
- Snack smarter – swap chips for Greek yogurt, cottage cheese, or a protein bar.
- Blend clean protein powder into smoothies with fruit and nut butter.
These little tweaks add up and make meeting your protein requirements way easier.
Boosting Your Daily Protein Intake
Protein is essential, no matter your lifestyle. Knowing how much protein per day you need makes it easier to plan meals, support your goals, and feel your best. Whether you choose whole foods, whey concentrate powder, the key is consistency.
Ready to hit your protein targets easily? Check out our range of clean, high-quality protein powders – because the right fuel makes all the difference.
