Proteins: how much do you really need per day?
Proteins: how much do you really need per day?
Introduction
Proteins play a crucial role in the functioning of our body. Whether you want to build muscle mass, lose weight, or simply stay healthy — adequate protein intake is essential. But proteins, how much per day is actually sufficient? In this blog, we dive into the recommended amounts, differences per goal, and provide practical tips to optimize your protein intake.
Why are proteins important?
Proteins are the building blocks of our body. They support among other things:
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The building and recovery of muscle tissue
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The production of enzymes and hormones
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Maintaining a feeling of fullness (helpful when losing weight)
A deficiency in proteins can lead to muscle breakdown, a weak immune system, and fatigue.
Proteins: how much do you need per day?
The amount of protein you need per day depends on your age, weight, activity level, and goals. Below is an overview:
1. General guideline for adults
For healthy adults:
👉 0.8 grams of protein per kilogram of body weight per day
For someone weighing 70 kg, this amounts to 56 grams of protein per day.
2. When strength training or building muscle
If you want to build muscle or promote recovery, a higher protein intake is recommended:
👉 1.6 to 2.2 grams per kilogram of body weight
For example: an athlete weighing 80 kg needs between 128 and 176 grams of protein per day.
3.When losing weight
In a calorie deficit (to lose weight), it is especially important to maintain muscle mass:
👉 1.8 to 2.5 grams per kilogram of body weight
More protein leads to a longer feeling of fullness and protects your muscle mass.
How do you ensure sufficient protein intake?
Ensure a good distribution of your protein intake throughout the day. Examples of protein-rich foods:
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Animal sources: chicken, beef, fish, eggs, dairy
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Plant sources: tofu, tempeh, lentils, beans, quinoa
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Supplements: whey or plant-based protein shakes (convenient as a supplement)
Conclusion: how much protein per day is optimal?
The optimal amount of protein per day varies from person to person.For most people, 0.8 grams per kilogram of body weight is a minimum. However, athletes and those looking to lose weight should significantly increase this amount. It is important to distribute your protein intake throughout the day and combine it with a varied diet.