How Much Protein Should I Take?

One of the most common questions people ask when starting a fitness journey is: How much protein should I take every day?

The answer depends on your body weight, activity level and goals.

Someone who sits at a desk all day and does little exercise will generally have different protein needs from someone lifting weights five days a week, training for a marathon or trying to build muscle.

The good news is that working out your protein intake doesn't need to be complicated.

For many active people, a practical starting point is to calculate your protein intake based on your body weight and then adjust it according to your training, diet and goals.

If you're struggling to get enough protein from whole foods alone, a convenient protein shake such as Pure Product Australia Whey Protein can help you reach your daily protein target.

How Much Protein Do I Need Per Day?

For the average healthy adult, the Australian Nutrient Reference Values list a Recommended Dietary Intake of approximately 0.75g of protein per kilogram of body weight per day for women and 0.84g per kilogram for men. These values are designed to meet the needs of most healthy adults, but people who train regularly may choose higher intakes depending on their goals. (eatforhealth.gov.au)

For people who regularly perform resistance training or are focused on muscle growth, research suggests that higher protein intakes may be beneficial.

A large meta-analysis found that protein supplementation combined with resistance training supported gains in muscle mass and strength, with benefits appearing to level off around 1.6g of protein per kilogram of body weight per day for many individuals. (pmc.ncbi.nlm.nih.gov)

A simple guide:

General health: around 0.8g per kg of body weight
Regular exercise: approximately 1.2–1.6g per kg
Muscle growth and strength training: approximately 1.6–2.2g per kg
Fat loss while maintaining muscle: approximately 1.6–2.2g per kg, depending on the individual and calorie intake

These are general guidelines, not a one-size-fits-all prescription.

How Do I Calculate How Much Protein I Need?

The easiest way is to multiply your body weight by your chosen protein target.

Example: 70kg person

If your goal is muscle growth and you aim for 1.6g of protein per kilogram:

70kg × 1.6g = 112g of protein per day

If you aim for 2g per kilogram:

70kg × 2g = 140g of protein per day

So, a 70kg person focused on building muscle may aim for somewhere around 112–140g of protein per day, depending on their individual circumstances.

Daily Protein Calculator Examples

If you weigh 60kg

1.2g/kg = 72g protein
1.6g/kg = 96g protein
2.0g/kg = 120g protein

If you weigh 70kg

1.2g/kg = 84g protein
1.6g/kg = 112g protein
2.0g/kg = 140g protein

If you weigh 80kg

1.2g/kg = 96g protein
1.6g/kg = 128g protein
2.0g/kg = 160g protein

If you weigh 90kg

1.2g/kg = 108g protein
1.6g/kg = 144g protein
2.0g/kg = 180g protein

Remember, these numbers represent your total protein intake for the entire day.

You do not need to get all of your protein from protein shakes.

How Much Protein Should I Eat Per Meal?

Instead of trying to eat your entire protein target in one or two massive meals, it can be easier to spread your protein intake throughout the day.

For example, if your target is 140g of protein per day, you could divide it like this:

Breakfast: 30g
Lunch: 35g
Protein shake: 30g
Dinner: 45g

Total: 140g of protein

This approach can make your protein target feel much easier to manage.

You can get protein from foods such as:

Chicken
Beef
Fish
Eggs
Greek yoghurt
Milk
Cottage cheese
Legumes
Tofu
Protein powder

The best approach is usually one that includes a variety of protein sources and fits your lifestyle.

Can You Have Too Much Protein?

More protein is not always better.

Once you are consistently meeting an appropriate protein target, consuming significantly more may not provide additional muscle-building benefits.

For healthy individuals, higher-protein diets can be appropriate, but your individual needs depend on factors such as your overall diet, medical history, kidney function, age, training and calorie intake.

If you have kidney disease or another medical condition that affects your dietary requirements, speak with a qualified healthcare professional before making significant changes to your protein intake.

Is Protein Powder a Good Way to Increase Protein Intake?

Yes. Protein powder can be one of the easiest ways to increase your daily protein intake.

It is particularly useful when:

You are busy
You train regularly
You struggle to eat enough protein
You need a quick snack between meals
You want a convenient post-workout option
You want to add extra protein to smoothies or meals

For example, Pure Product Australia Whey Protein can provide a convenient source of high-quality protein without needing to prepare an entire meal.

A protein shake should not replace a balanced diet, but it can be a useful tool for helping you reach your daily target.

How Many Protein Shakes Should I Have Per Day?

There is no single answer.

It depends on how much protein you already get from food.

For example, if your daily target is 150g of protein and your meals already provide 120g, you may only need around 30g more.

In that situation, one protein shake could be enough.

If your meals provide significantly less protein, you may choose to use additional shakes.

The important thing is to look at your total daily protein intake, rather than simply asking how many shakes you should drink.

Think of protein powder as a convenient food source that helps fill the gap.

WPI, WPC or Plant Protein: Which One Should You Choose?

The best protein powder depends on your dietary preferences and goals.

Whey Protein Isolate (WPI)

WPI is a highly filtered form of whey protein and is generally higher in protein while being lower in lactose, fat and carbohydrates.

It can be a good choice for people looking for a lean, high-protein option.

Explore Pure Product Australia Whey Protein Isolate.

Whey Protein Concentrate (WPC)

WPC is another high-quality whey protein option. It generally contains slightly more carbohydrates and fat than WPI and can be an excellent everyday protein choice.

Explore Pure Product Australia Whey Protein Concentrate.

Plant Protein

Plant protein can be a useful option for people who prefer to avoid dairy or follow a plant-based diet.

Explore the Pure Product Australia Protein Range to find the option that best suits your lifestyle.

The Bottom Line: How Much Protein Should You Take?

If you are asking, "How much protein should I take?", start by looking at your body weight and your goal.

For active people and those focused on building or maintaining muscle, approximately 1.6–2.2g of protein per kilogram of body weight per day is a commonly used range.

But don't overcomplicate it.

You don't need to eat perfectly every day. You don't need to drink five protein shakes. And you don't need to obsess over every gram.

Start with a realistic protein target, track your intake for a few days and see where you are.

Then make small adjustments.

If you need a convenient way to increase your protein intake, shop Pure Product Australia Protein and find a protein powder that fits your goals, routine and lifestyle.

Consistency beats perfection. Get your training right, eat enough protein and give your body time to grow.

This article provides general nutrition information and is not intended as individual medical or dietary advice. Individual protein requirements may vary.

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