How Much Protein Should You Eat Per Day?
Share
How Much Protein Should You Eat Per Day?
Protein advice is everywhere.
Some people say:
“Eat as much as possible.”
Others say:
“One shake a day is enough.”
So what’s actually right?
The truth:
Your protein needs depend on your goal.
Let’s make it simple.
First: What’s Your Goal?
Choose the category that sounds most like you.
Just Staying Healthy / General Lifestyle
If you’re simply trying to stay healthy and active:
Aim for around 0.8–1.2g of protein per kg of bodyweight per day
Example:
If you weigh 70kg:
→ around 56–84g protein
Building Muscle
If your goal is muscle growth:
Aim for around 1.6–2.2g per kg of bodyweight
Example:
70kg:
→ around 112–154g protein
Why?
Because resistance training increases your protein requirements.
Losing Fat / Cutting
If you’re dieting or trying to get lean:
Protein becomes even more important.
Aim for around 1.8–2.4g per kg
Why?
Protein helps:
- preserve muscle
- keep you fuller
- support recovery
New to Fitness?
Keep it simple.
Don’t obsess over exact numbers immediately.
Focus on:
- getting protein into each meal
- consistency
- building habits first
Perfect tracking can come later.
Common Protein Mistakes
1. Trying to Eat Everything at Once
One giant protein meal won’t magically fix a low-protein day.
Better:
Spread intake throughout the day.
2. Overcomplicating It
You do not need:
- weird formulas
- expensive plans
- bodybuilder-level tracking
Simple consistency wins.
3. Thinking Protein = Shakes Only
Protein can come from:
- chicken
- eggs
- yogurt
- lean meats
- fish
- protein drinks
- convenient options
Quick Protein Examples
Approximate protein amounts:
| Food | Protein |
|---|---|
| Chicken breast | ~30g |
| 2 eggs | ~12g |
| Greek yogurt | ~15–20g |
| Tuna | ~25g |
| Protein shake | ~20–30g |
| MRG Protein | 15g |
What If You Struggle to Hit Your Protein?
This is where most people fall short.
Not because they don’t understand protein.
Because life gets busy.
That’s where convenience matters.
Something easy, light, and ready to drink can make consistency much easier.
Keep It Real
You do not need to hit perfection every single day.
What matters most:
Being consistently close to your target.
The Bottom Line
Protein needs are personal.
But as a simple guide:
- General health → 0.8–1.2g/kg
- Muscle gain → 1.6–2.2g/kg
- Fat loss → 1.8–2.4g/kg
Keep it simple.
Stay consistent.
Ready to Make Protein Easier?
If you want a refreshing, convenient way to support your daily protein intake:
Shop MRG Protein
