How Much Protein Do You Really Need?
How Much Protein Do You Really Need?
Protein is everywhere at the moment.
Protein yoghurts, shakes, bars, snacks and powders all promise to help you build muscle, lose weight and recover faster.
But how much protein do you actually need?
The answer depends on your body size, activity level and goals. You do not need to live on chicken and protein shakes, but eating enough protein can make a real difference to your strength, recovery, energy and long-term health.
Why Is Protein Important?
Protein helps your body:
Repair and build muscle after training
Maintain muscle as you get older
Support healthy bones
Keep you feeling fuller for longer
Recover after exercise
Support your immune system
It is especially important for people who strength train, are trying to lose body fat or want to stay strong as they age.
How Much Protein Should You Eat?
For someone who is not very active, general guidance is usually around 0.75g of protein per kilogram of body weight each day.
However, people who exercise regularly often benefit from more.
A useful range for active adults is approximately:
1.2–1.6g of protein per kilogram of body weight per day
Someone weighing 70kg may therefore aim for roughly:
84–112g of protein per day
People training hard, dieting or trying to build muscle may sometimes benefit from slightly more.
You do not need to hit the exact number every day. Think of it as a helpful range rather than a strict rule.
Spread Protein Across the Day
Eating all your protein at dinner is not usually the most effective approach.
Try to include a good protein source at each meal:
Breakfast
Lunch
Dinner
One or two snacks if needed
For many adults, around 20–40g per meal is a practical target.
Good Sources of Protein
Animal sources
Chicken and turkey
Fish
Eggs
Lean beef
Greek yoghurt
Cottage cheese
Milk
Plant-based sources
Beans
Lentils
Chickpeas
Tofu
Tempeh
Edamame
Nuts and seeds
Plant-based eaters may need to combine several sources across the day to reach their protein target.
Do You Need Protein Shakes?
No.
Protein shakes are not essential, and they are not better than normal food.
They are simply convenient.
A shake can be useful when you are busy, struggle to eat enough protein or want something quick after training. However, most of your nutrition should still come from balanced meals.
Can Protein Help With Weight Loss?
Protein can help because it tends to keep you feeling fuller for longer.
It also helps your body maintain muscle while losing weight.
However, eating more protein does not automatically cause weight loss. Your overall food intake still matters.
What About Protein After 50?
Protein becomes even more important as we age because the body gradually becomes less efficient at maintaining muscle.
Combining regular strength training with enough protein can help support:
Strength
Balance
Mobility
Bone health
Independence later in life
Final Thoughts
You do not need an extreme high-protein diet.
For most active adults, the best approach is simply to include a sensible protein source at every meal and stay consistent.
At CHALKBOX, we encourage members to focus on sustainable nutrition habits rather than complicated rules or expensive supplements.
Train for Health. Eat to Recover. Stay Strong.