How Much Protein Per Day?

The internet will give you 15 different answers to this question. Supplement companies say more. Vegans say less. Broscience says something in the middle.

Here's the simple answer. (Once you know your protein target, learn how to track macros without obsession so hitting this number becomes automatic.)

---

The Simple Target

For building muscle or losing fat: Eat 0.8–1g of protein per pound of bodyweight (or 1.8–2.2g per kg).

Related: Check out our guide on 24-Hour Fat Loss Kickstart.

Related: Check out our guide on Fast Food Diet Guide.

That's it. That's the target the research consistently points to and the one I use with every client.

Your Weight	Daily Protein Target
60kg (132lb)	106–132g
70kg (154lb)	123–154g
80kg (176lb)	141–176g
90kg (198lb)	158–198g
100kg (220lb)	176–220g

Find your weight. That's your range. Aim for the middle of the range consistently.

---

Why Protein Matters This Much

Protein does three things that nothing else can fully replace:

1. Builds and repairs muscle Muscles are made of protein. When you train, you create small tears in muscle fibres. Protein (specifically amino acids) is what repairs and rebuilds those fibres — bigger and stronger than before.

2. Preserves muscle during fat loss In a caloric deficit, your body will burn both fat AND muscle for fuel — unless you eat enough protein. Adequate protein signals to the body: "keep the muscle, burn the fat."

3. Keeps you full Protein is the most satiating macronutrient. It suppresses hunger hormones more effectively than carbs or fat. Higher protein = fewer cravings = easier to stick to your diet.

Related: Check out our guide on Arab Bodybuilding Diet: Build Muscle.

---

What Happens If You Eat Too Little Protein?

If you're eating below ~1.4g/kg (0.6g/lb):

• You'll lose muscle along with fat during a caloric cut
• You'll struggle to build muscle even if you're training hard (especially if you're a skinny guy trying to build muscle)
• You'll feel hungrier, have more cravings
• Recovery will be slower — more soreness, more fatigue between sessions

Most people who say "I'm training hard but not seeing results" are simply not eating enough protein. Fix the protein, fix the results. It's usually that simple.

---

Do You Need More If You Train Hard?

Not significantly. The range of 0.8–1g/lb already accounts for the needs of people training 3–5 days per week. Eating 1.5g/lb or more shows minimal additional benefit in most studies and is just expensive and unnecessary.

The sweet spot is well-established. Don't overcomplicate it.

---

What If You're Overweight?

If you're significantly overweight (e.g. 110kg but your goal weight is 80kg), use your target bodyweight rather than current weight for protein calculations.

Calculating protein based on a 110kg frame would mean eating over 200g protein daily — which isn't necessary or realistic.

Use your goal weight. If you want to be 80kg, target 140–160g of protein daily.

---

What About Women?

Same principle applies. Women often undereat protein significantly — partly because protein is associated with "getting bulky" (it won't) and partly because the cultural narrative around dieting for women focuses on cutting calories, not optimising protein.

For women: 0.7–0.9g per pound of bodyweight is a solid target. Higher protein helps women maintain muscle while losing fat, improves body composition, and supports recovery.

---

How to Hit Your Protein Target Every Day

This is where most people struggle — not understanding the target, but actually hitting it.

The 30-40g per meal rule: If you eat 3 meals a day, each meal needs to deliver 30–40g of protein. That's a non-negotiable for most people if they want to hit 120–160g daily.

Breakfast: Most people's weakest meal for protein. Toast and cereal are not going to cut it. Go for eggs, Greek yoghurt, or protein powder.

Lunch: Your mid-day anchor. Should have a proper protein source — chicken, fish, beef, lentils combined with another protein.

Dinner: Usually the easiest — most cultural meals are centred around a meat dish. Keep the protein portion generous.

Snacks: Should have protein. Fruit alone, crisps, biscuits — these are calorie fills without protein. Go for Greek yoghurt, boiled eggs, protein shake, or nuts.

---

Quick High-Protein Meal Examples

Meal	Protein
3 eggs + 2 egg whites scrambled	~26g
200g Greek yoghurt (full fat)	~20g
200g halal chicken breast	~62g
1 can tuna in water	~25g
200g halal beef mince	~52g
100g lentils (cooked)	~9g
1 scoop whey/plant protein	~24g
100g cottage cheese	~11g

Mix and match from these across the day. For a full list, see halal protein sources.

---

Do You Need Protein Shakes?

No. You can hit your protein target from whole food alone.

But protein shakes are convenient, affordable, and fast. If you're struggling to hit your target from food alone — or you're too busy to cook multiple protein-dense meals — one shake per day fills the gap easily.

Make sure your protein shake is halal-certified if you follow a halal diet. Read my breakdown on halal protein shakes.

---See also:

• high-protein desi food

• Indian high-protein meals

• See also: Progressive Overload for Beginners

• See also: Body Recomposition for Beginners

• See also: Desi Bulking Diet for Muscle Gain

The Simple Summary

• Target: 0.8–1g per pound of bodyweight (1.8–2.2g per kg)
• If overweight: use your goal weight
• Spread across 3 meals (30–40g each)
• Top up with protein-rich snacks
• Whole food first, shakes as a supplement if needed

That's the whole answer. Stop overthinking it and start eating. For ready-made meals hitting these targets, check out the high-protein meals under 500 calories. And for post-training specifically, the post-workout meal ideas show you exactly what to eat and when for optimal recovery.

---

Want a week of meals already planned out to hit your protein target every day? The Meal Prep Blueprint (£9) does it for you — full meal plan, macros per meal, shopping list, and prep guide. One-time buy, use it every week.