How to Calculate Your Daily Protein Intake ?

One of the most common questions in fitness and nutrition is:

“How much protein should I take daily?”

The correct protein intake depends on your body weight, activity level, and goal. Let’s break it down simply and practically.

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Step 1: Calculate Your Daily Protein Requirement

The easiest and most accurate method is based on body weight.

General guideline:

• Normal lifestyle:0.8 – 1.0 g protein per kg body weight
• Gym / active lifestyle:1.6 – 2.0 g per kg
• Muscle gain / fat loss:1.8 – 2.2 g per kg
• Professional athletes:up to 2.4 g per kg (under supervision)

Example:

If you weigh 80 kg and train regularly:

80 × 2.0 = 160 g protein per day

Step 2: How Much Protein Should Come From Food?

Whole foods should always be the foundation of your protein intake.

High-quality protein foods:

• Chicken breast
• Eggs
• Fish (tuna, salmon)
• Beef
• Greek yogurt
• Milk
• Lentils & beans

Realistic target from food:

👉 60–70% of your daily protein

Example:

• Daily need: 160 g
• From food: 100–110 g

This is achievable with 3 main meals.

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Step 3: How Much Protein From Protein Powder?

Protein powder is not a replacement for food, it’s a convenient supplement.

Ideal amount from protein powder:

👉 30–40% of daily protein

Example:

• Daily need: 160 g
• From protein powder: 50–60 g

That equals:

• 1–2 scoops whey protein per day

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Best Time to Take Protein Powder

• Post-workout: fastest recovery & muscle repair
• Morning (if breakfast is low protein)
• Between meals if you can’t reach protein target with food

There is no “magic timing” — daily total intake matters most.

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Common Mistakes to Avoid

❌ Relying only on protein shakes

❌ Taking protein without training

❌ Extremely high protein with low water intake

❌ Ignoring calories and carbs

Protein works best when combined with:

• Resistance training
• Enough calories
• Proper hydration

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Do You Really Need Protein Powder?

You need protein, not necessarily protein powder.

But protein powder is useful if:

• You train regularly
• You don’t have time to cook
• You struggle to reach daily protein from food
• You want a clean, measured protein source

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Final Summary

• Calculate protein by body weight
• Get most protein from food
• Use protein powder to fill the gap
• Consistency matters more than timing

If you’re unsure about your protein needs, our supplement advisors can help you choose the right type and amount based on your goal.

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