Knowing how much protein to take per day is one of the most common questions among those who train daily and/or want to improve their body composition.
Given that protein is the key nutrient for muscle development and recovery, it's not just about "eating more," but about finding the right amount for your goals, weight, and activity level . This amount will vary depending on each person's individual characteristics.
At be levels, we believe in mindful nutrition, based on science and balance. That's why, in this article, we'll explain how many grams of protein you need per day , how to calculate your ideal intake, and what the best type of protein is to help you reach your goals in a healthy and effective way. Shall we begin?
How many grams of protein should I take per day?
Protein is made up of amino acids , which are the building blocks that construct and repair muscle tissue. When you train, your muscles suffer micro-tears that need to be repaired, and that's where protein plays its essential role.
But how many grams of protein do you really need per day? The answer, as is almost always the case, depends on several factors that vary from person to person: body weight, level of physical activity, age, and personal goals (gaining muscle mass, losing fat, or staying in shape).
Here's a general estimate:
- Sedentary people : between 0.8 and 1 g per kilogram of body weight.
- Active people or those who train 3-4 times a week : between 1.4 and 1.8 g/kg.
- Athletes or sportspeople who want to gain muscle mass : between 2 and 2.2 g/kg.
For example, if you weigh 70 kg and train frequently, at least three to four times a week, the ideal amount would be between 105 and 130 grams of protein per day.
More important than reaching that number is knowing how to distribute protein consumption throughout the day , in each main meal, to maintain a constant flow of amino acids that promotes recovery and muscle growth.
How much protein should I eat per day?
Many people associate protein solely with supplements, but ideally, you should combine natural protein sources with quality supplements to help you reach the recommended daily intake. Among the natural sources, we highlight:
- Lean meats : chicken, turkey, beef.
- Fish : salmon, tuna, hake.
- Eggs and dairy products : yogurt, fresh cheese, egg whites.
- Plant-based proteins : legumes, tofu, quinoa or nuts.
If you struggle to get enough protein from food alone, protein shakes can help fill the gap , either after training or as a supplement to your meals. However, keep in mind that not all proteins are created equal.
If you're looking for visible results and easier digestion, the best protein for gaining muscle mass is whey protein isolate. It's the most recommended option , as it's a purified whey protein with a very high protein concentration (around 90%) and a minimal amount of fat, lactose, and carbohydrates.
Thanks to its rapid absorption , muscles receive the amino acids they need right when they benefit most from them: after training.
be levels whey isolated protein is a prime example of quality and purity . Designed for athletes and active individuals, it helps maximize recovery, stimulate muscle growth, and support a healthy lifestyle. Furthermore, its smooth texture and balanced flavor make it a daily pleasure, not a chore.
How many scoops of protein should you take? The most common mistake when supplementing
One of the most common questions is how many scoops of protein to take per day . And, although each product may vary, what's important isn't the number of scoops, but the total amount of protein they provide and how they fit into your daily diet.
A scoop of protein isolate typically provides between 20 and 25 grams of pure protein . Therefore , if your body needs 120 grams per day, and you already get about 90 grams from food, you could supplement with one or two daily shakes to reach your goal.
However, remember that protein doesn't replace meals, it complements them . It's not about drinking excessive amounts of shakes, but about using them wisely to meet your needs without exceeding them.
How much protein per kg of body weight should I take?
A simple and effective way to know how much protein you should take per day is to calculate it based on your body weight.
Formula:
Daily protein (g) = Body weight (kg) × Activity factor
For example:
- A 60 kg woman who strength trains 4 times a week: 60 × 1.6 = 96 grams of protein per day.
- An 80 kg man aiming to gain muscle mass: 80 × 2 = 160 grams of protein per day.
This calculation allows you to adjust your intake based on your progress and goals . If you want to gain muscle mass, we recommend aiming for the higher end of the range, but if you're simply looking to maintain your fitness or lose fat, you can stick to more moderate levels.
As you can see, knowing how much protein to take per day It's key to getting the most out of your workouts . It's not about taking more, but about taking the right amount, of good quality, and at the right time.
