How we calculate it
Your daily protein, depending on your goal
How we calculate it
- If you do not exercise: 0.83 g per kg of body weight a day, EFSA's population reference intake for adults, including older adults 1.
- If you exercise: within the range of 1.4-2.0 g per kg that the International Society of Sports Nutrition (ISSN) considers sufficient for most people who exercise 2. We use 1.4-1.6 g to stay fit, 1.6-2.0 g to build muscle and 1.8-2.0 g to lose fat without losing muscle. During a fat-loss phase in a calorie deficit there are even higher recommendations, which we explain in the fat-loss guide.
- Why not more: a meta-analysis of 49 trials found no further gain in muscle mass above about 1.62 g per kg a day 3.
- At each meal: we divide the total between your meals. As a reference, the ISSN suggests servings of about 0.25 g per kg, or 20-40 g 2.
If you fall short
Food first; then the shake
If you fall short
Food comes first: add a portion of meat, fish, eggs, dairy or pulses to the meal that falls short. If you still do not reach your target, a shake is the most convenient way: our Gourmet Isolate Protein provides 42.8 g per 50 g serving, or about 21 g with a single scoop.
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. 4 Even so, what really builds muscle is strength training. A varied and balanced diet and a healthy lifestyle are important.
Frequently asked questions
How much protein do I need a day?
If you do not exercise, EFSA's reference for adults is 0.83 g per kg of body weight a day. If you exercise, the International Society of Sports Nutrition considers 1.4-2.0 g per kg sufficient for most people.
How much protein can I have in one meal?
The International Society of Sports Nutrition suggests servings of about 0.25 g per kg of body weight, or 20-40 g, with 700-3,000 mg of leucine. What counts most is your daily total.
Does more protein mean more muscle?
Up to a point. A meta-analysis of 49 trials found no further gain in muscle mass above about 1.6 g per kg of body weight a day.
Do I need a shake to reach my target?
Not necessarily. Food should be the foundation: meat, fish, eggs, dairy or pulses. A shake is a convenient way to top up a meal that falls short.
Sources
- EFSA. EFSA sets population reference intakes for protein. Press release, 9 February 2012. View publication
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. View publication
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication