Here’s How Much Protein You Actually Need Per Day

For the average healthy adult, the recommended protein intake sits around 0.8 grams per kilogram of body weight per day. That’s the baseline needed to maintain muscle mass and support basic bodily functions. For someone weighing 70kg, that’s roughly 56g of protein per day.

But let’s be real, most of us aren’t aiming for average. If you’re training regularly, lifting weights or playing sport, your protein requirements per day will be higher. The body needs extra amino acids to repair and build muscle tissue that breaks down during exercise.

Sports dietitians and exercise physiologists generally recommend between 1.4-2.2g of protein per kilogram of body weight for active individuals. Endurance athletes typically sit on the lower end of that range, while those focused on muscle gain or strength training benefit from the upper range.

It’s also worth spreading your intake evenly across the day, around 20-40g of protein per meal has been shown to maximise muscle protein synthesis. In practical terms, that’s a palm sized portion of lean meat or fish, a few eggs or a scoop or two of Uprotein Whey Protein Isolate (WPI) mixed with water or milk.

Many people are surprised to realise that hitting their daily protein target through food alone can be tough (especially with a busy schedule). That’s where high quality protein powders come in handy, offering a fast, clean and convenient way to close the gap between what you’re getting and what your body needs.

This is one of the most common questions we hear and the short answer is: it depends.

If you weigh around 60-70kg, lead a moderately active lifestyle and just want to maintain your current physique, then yes 100g of protein might be enough to meet your recommended protein intake. But if you’re regularly training, aiming to build muscle, or trying to stay lean while losing fat, 100g may fall short of your actual protein requirements per day.

Let’s break it down.

Say you’re 80kg and training four or five days a week. Using the sports nutrition guideline of 1.6-2.0g of protein per kilogram of body weight, your daily protein intake should land somewhere between 128-160g. That’s a noticeable jump above 100g, and it’s where many people accidentally undershoot their target.

Undereating protein can have subtle but frustrating effects: slower recovery, less muscle growth and a higher likelihood of hitting that afternoon energy slump. Over time, it can also make it harder to maintain a lean physique, as protein plays a key role in keeping you feeling full and supporting your metabolism.

On the flip side, there’s no real downside to slightly exceeding your target (assuming you’re healthy and drinking enough water, of course!). The body doesn’t store protein in the same way it does fat or carbs, so it’s better to err slightly on the higher side rather than come up short.

This is where supplements like Uprotein Whey Protein Isolate or Uprotein 100% Whey Protein Hydro + Enzymes make things easy. One shake can add 30-35g of clean, fast digesting protein to your day without the prep time or the extra calories from whole meals. For many of our customers, that’s the difference between hitting their ideal range and missing it.

Everyone’s protein needs are slightly different, there’s no single number that fits every body type, goal or training style. That’s why calculating your protein requirements per kilogram is far more accurate than following a generic meal plan or social media trend.

Here’s a general guide based on research-backed ranges used by sports dietitians and exercise physiologists:

• Sedentary adults: 0.8-1.0g of protein per kilogram of body weight per day. Enough to maintain basic body functions and muscle mass in those with minimal physical activity.
• Active individuals (training 3-4 times per week): 1.2-1.6g/kg. Supports muscle recovery, performance, and general fitness goals.
• Endurance athletes: 1.4-1.8g/kg. Assists in repairing muscle breakdown caused by long duration aerobic exercise and maintaining lean tissue.
• Strength or hypertrophy training 1.6-2.2 g/kg. Optimal for muscle repair, growth, and adaptation from resistance training.
• Fat loss phases or calorie deficits: Up to 2.4g/kg. Helps preserve lean mass and satiety when overall energy intake is reduced.

For example, someone weighing 75kg might need anywhere from 90g to 165g of protein per day, depending on their goals and activity level. That’s a big range… and it’s why personalisation matters.

Rather than trying to cram all your protein into dinner, aim to distribute it evenly across your meals. The body can only use so much for muscle building at one time, so spacing it out (say, 25-40g per meal) helps maximise absorption and results.

Adding a scoop of Uprotein Active Whey Protein to your breakfast smoothie or post workout shake is one of the simplest ways to stay consistent. It’s an easy habit that keeps your daily protein intake on track… even when life gets busy.

If you’re tracking your daily protein intake, it’s just as important to understand how protein fits into your overall calorie balance. A single scoop of whey protein typically contains between 100-140 calories, depending on the product and serving size. For example:

• Sedentary adults: 0.8-1.0g of protein per kilogram of body weight per day. Enough to maintain basic body functions and muscle mass in those with minimal physical activity.
• Whey Protein Isolate (WPI): Around 110-120 calories per 30g serve, with roughly 27-29g of protein and minimal carbs or fats (Uprotein’s Whey Protein Isolate is 1.3g of carbs per serve with 34.8g of protein, making it a powerful choice with less carbs).
• Whey Protein Concentrate (WPC): Slightly higher at 130-140 calories per serve, with 23-25g of protein, a small amount of lactose and a touch more fat.
• Blends or mass gainers: 1.6-2.2 g/kg. Can range widely, anywhere from 200-500+ calories, depending on the carb and fat content added for energy support.

If your goal is lean muscle or fat loss, a pure WPI like UProtein Whey Isolate Premium + XHL or Uprotein 100% Whey Protein gives you maximum protein with minimal extras. On the other hand, if you’re trying to gain mass or simply need more calories to support recovery, Muscle Mass Gainer formulas provide a balanced macronutrient boost.

It’s also worth remembering that the calories in protein work harder for you, they have a higher thermic effect, meaning your body burns more energy digesting them compared to carbs or fats. So, even if you slightly increase your protein requirements per day, it can help support a leaner physique and better muscle definition over time.

Whether you’re chasing strength, endurance or just better overall health, nailing your daily protein intake is a game-changer.

Uprotein makes it simple, affordable and backed by science. Explore our full range of whey protein powders and high performance blends made right here in Australia and find the perfect product to hit your goals.