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March 20, 2018

How much protein should I consume?

First of all we must ask, what is protein and why should we eat it? Protein is a key substance in the body aiding the maintenance and growth of muscles. Therefore, if we are exercising, in the gym or elsewhere, we constantly need a good supply of protein to keep our muscles and body at optimal health. So, how much do we need? The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to:

  • 56 grams per day for the average sedentary man.
  • 46 grams per day for the average sedentary woman.

Although this meagre amount may be enough to prevent a deficiency, studies show that it is far from sufficient to ensure optimal health and body composition. It turns out that the "right" amount of protein for any one individual depends on many factors... including activity levels, age, muscle mass, physique goals and current state of health.  We recommend the amount of protein to consume each day when doing some form of exercise is 1.5-2.5 grams of protein per lean kilogram of body mass.  So for example, a lean 80kg male would have between 120 and 200 grams of protein per day. This amount can vary depending on your training goal, lean muscle mass and where your diet sits at the moment.