"Eat more protein." Fine, but how much? It's one of the most asked questions in sports nutrition, and the answer comes down to a simple calculation: your needs depend on your weight and your activity level.
Benchmarks by profile
- Sedentary person: the official nutritional reference is about 0.83 g of protein per kilo of body weight per day.
- Endurance athlete (running, cycling, swimming): about 1.2 to 1.6 g/kg/day.
- Resistance training / muscle gain: about 1.6 to 2.2 g/kg/day.
- Cutting / weight loss: aiming for the top of the range helps preserve muscle mass during the calorie deficit.
A concrete example: 70 kg, muscle goal
70 kg × 1.8 g = 126 g of protein per day. What does that look like on the plate?
- 150 g of chicken ≈ 35 g
- 3 eggs ≈ 19 g
- 200 g of fromage blanc ≈ 16 g
- 150 g of cooked lentils ≈ 12 g
- 1 serving of whey (30 g) ≈ 23 g
Total: ≈ 105 g. That leaves ~20 g to find in the rest of the day (wholegrain bread, yoghurts, fish…). You get the principle: food first, the shake as a top-up.
Should you spread out your intake?
Ideally, spread your protein over 3 to 5 servings across the day (for example 25-40 g per meal or snack) rather than loading it all in the evening. It's more comfortable to digest and easier to keep up.
Does protein make you "fat" or damage your kidneys?
In a healthy person, intakes in the ranges above are considered safe. Protein doesn't make you fat by magic: only an overall calorie surplus adds fat. In case of kidney disease or doubt, seek the advice of a healthcare professional.
Where whey comes in
Reaching 120-150 g of protein per day from food alone is possible but demanding. A shake provides ~23 g in 30 seconds, no cooking and at a very low cost per serving. Protein contributes to a growth in and the maintenance of muscle mass — the rest is down to your training. Discover our Chocolate Whey Protein — 23 g per serving or the full Performance & Muscle range.
Key takeaways
- Sedentary ≈ 0.83 g/kg; endurance 1.2-1.6 g/kg; resistance training 1.6-2.2 g/kg.
- Multiply your weight by your coefficient: that's your daily target.
- Spread over 3-5 servings, food first, whey as a top-up.
Food supplement — does not replace a varied, balanced diet or a healthy lifestyle.