How Much Protein Do You Really Need?

Most lifters either eat far too little protein or force down far too much. The science-backed answer sits in a narrower band than supplement ads admit.

The evidence-based range

For active people building or keeping muscle, research clusters around 1.6–2.2g of protein per kilo of bodyweight daily. A 75kg lifter lands at roughly 120–165g per day.

Spread it across the day

Your body uses protein best in doses of 25–40g every 3–4 hours. One giant evening shake cannot rescue a protein-free day — anchor each meal with a palm-sized portion first, then supplement the gaps.

Where powder fits in

We suggest treating powder as a convenience tool, not a foundation. One scoop post-workout plus protein-rich meals covers nearly everyone. If you train late, a slow casein before bed — like our NightCraft suggestion — covers the overnight fast.

Track for two weeks

Log your intake for a fortnight. Most people discover they are 40–60g short — exactly one or two scoops. That measurement beats every generic recommendation, including ours.