How Much Protein Do You Actually Need?

Protein is the building block your body uses to repair and grow muscle after training. Get enough consistently and you recover better and build lean size; fall short and progress stalls. Here is how much you actually need — without the confusion.

Your daily protein target

For most active people and lifters, a practical range is 1.6–2.2 g of protein per kg of bodyweight per day. A simple starting point:

• 70 kg: roughly 110–155 g per day
• 85 kg: roughly 135–190 g per day
• 100 kg: roughly 160–220 g per day

If you are leaner, training hard, or in a calorie deficit, aim toward the higher end to help protect muscle.

Does timing matter?

Total daily protein is the biggest driver. That said, spreading it across 3–4 meals of roughly 30–40 g each is an easy way to hit your target and keep recovery steady. A serving around training is convenient, but it is the daily total that counts most.

Whole foods vs protein powder

Whole foods should form your base — meat, fish, eggs, dairy, legumes. Protein powder is simply a convenient tool to close the gap on busy days, after training, or when whole-food protein is hard to prepare. It is food, not magic.

How to hit your target easily

One scoop of quality whey typically adds ~24–25 g of protein in seconds. If you are a few servings short most days, that is often the difference between guessing and consistently hitting your number.

• Post-training or breakfast: Mr Gains Whey Protein — clean, fast-absorbing, 24 g per serving.
• On the move: Mr Gains Protein Drink — 30 g, ready to drink, zero added sugar.
• Browse the full range: Mr Gains Protein.

What to look for in a protein

Choose a protein with a genuinely high protein-per-serving, a short honest label, and a flavour you will actually look forward to — the best protein is the one you take consistently. Everything in the Mr Gains protein range is built to that standard, and pairs well with the rest of your recovery essentials.

This article is for general information only and is not medical or dietary advice. Individual needs vary — consult a qualified professional for personalised guidance.