How Much Protein Should You Eat Or Drink A Day And The Best Sources Of It

Wondering how much protein do I need each day? Here’s the answer.

To maintain muscle 1.4 to 1.6g per Kg in weight. To gain muscle 1.4 – 2.4g per Kg in weight. And if you are looking to reduce body fat 1.2 to 1.5g per Kg in weight.

As with all biohacking nutrition and supplementation, you will have individual needs, but the information above is a scientifically proven guide for people who exercise.

e’re required to consume specific amounts of certain nutrients on a regular basis. Failure to do so can have a drastic negative impact on our health, resulting in everything from disease to weight gain to muscle loss and more.

One of the most vital nutrients we must consume is protein, a macronutrient that contributes to muscle growth, tissue repair, immune system reinforcement, and metabolism regulation.

While everyone eats protein, a good many of us fall short of our daily protein needs and others over eat it. Why is this? Because we’re not sure of how much we should be consuming on a daily basis.

Let’s dive in to the truth behind how much protein we should eat per day that way you’ll be able to make sure you are getting all the protein your body needs to achieve the goals you have.

What Does Protein Do for the Body?

What Does Protein Do for the Body?

First, we’re going to discuss the importance of protein, examining what exactly it does for the human body.

Protein plays a number of roles, each of which is vital to both short and long-term health. Whether you’re a fitness freak or just an average person trying to lead a simple life, you will benefit greatly from consuming the proper amount of protein.

Builds Muscle and Tissue

Perhaps the most important role of protein is the building of muscle and tissue. This macronutrient not only helps to regenerate muscle after a workout, but it also aids in fingernail growth, skin growth, and hair growth.

Reinforces the Immune System

Proteins consist of biological building blocks known as amino acids. These amino acids contribute to essentially all of the body’s processes, including the body’s perpetual fight against infection. In other words, proteins and the amino acids they consist of help to reinforce the body’s immune system.

If you want to stave off colds, flu, and other sicknesses, you need to make sure that you’re consuming an adequate amount of protein.

Speeds Up the Metabolism

Not only does protein aid in the building of muscle, but it also aids in the loss of weight. How does it do this? By speeding up the body’s metabolism.

The faster the metabolism is working, the more calories will be burnt. In essence, consuming the proper amount of protein will allow you to lose weight even when you’re not exercising.

How Much Protein Do I Need?

Protein needs vary based on a number of different factors. However, the biggest determinant of a person’s daily protein needs is their weight, not calorie targets.

We’ll get into the specifics below.

Amount of Protein Needed for Basic Function

The Food and Nutrition Board of the Institute of Medicine suggests a recommended dietary allowance (RDA) of 0.8 grams per kilogram of body weight. This comes out to around 0.36 grams of protein per pound and is the minimum amount suggested for basic upkeep, but that’s below what biohacking science has shown to be effective as it’s a guide for sedentary people.

For example, at this lower protein guide, if you weigh 155 pounds or 70kg. you would multiply 155 with 0.36 or 70 by 0.8 to find the number of grams of protein that you need in a day. In this particular example, you would need approximately 56 grams of protein per day.

Amount of Protein Needed for Muscle Growth

It’s important, as mentioned, to note that the above-discussed protein figures only account for basic health and body upkeep and as a biohacker we can do much better.

What they don’t account for are muscle growth and high-intensity exercise. If you’re exercising frequently or are trying to grow and strengthen your muscles, you’re going to have to step up your protein game a bit.

For those who exercise just 30 to 45 minutes a day, 3 to 5 days out of the week, it’s recommended that at least 1.4g of protein per Kg of body weight is consumed every day. For instance, if you’re a highly active person, and you weigh 180 pounds or about 81.5kg, you should be consuming 114 g of protein on a daily basis.

Other things to consider are if you are male or female so to give you some more weight and goal based guidelines here are examples for 60, 80 and 100kg people:

Protein Guide If Body Weight 60kg (132lbs)

  • To Maintain Muscle – 84 – 96g of Protein
  • To Gain Muscle – 84 – 144g of Protein
  • To Reduce Body Fat – 72 – 90g of Protein
  • If Pregnant – 102 – 108g of Protein
  • If Lactating – more than 90g of Protein

Protein Guide If Body Weight 80kg (176lbs)

  • To Maintain Muscle – 112 – 128g of Protein
  • To Gain Muscle – 112 – 192g of Protein
  • To Reduce Body Fat – 96 – 120g of Protein
  • If Pregnant – 136 – 144g of Protein
  • If Lactating – more than 136g of Protein

Protein Guide If Body Weight 100kg (220lbs)

  • To Maintain Muscle – 140 – 160g of Protein
  • To Gain Muscle – 140 – 240g of Protein
  • To Reduce Body Fat – 120 – 150g of Protein
  • If Pregnant – 170 – 180g of Protein
  • If Lactating – more than 150g of Protein

The reason that those looking to build muscle require more protein is that they’re constantly breaking down their muscles. They need this added protein in order to build their muscles back up.

Protein Sources

Red Meat

You can get your protein from a wide variety of sources. Some of the best protein-rich foods include the following.

Red Meat

Lean red meat like beef and pork can provide a high level of protein without too many calories either – about 36g per 100g and there are no carbs in it either, which can be beneficial on certain diets.


Fish is a terrific source of protein because it’s also low in fat. This makes it a great option for bodybuilders and athletes who are simultaneously attempting to gain muscle and lose weight.


Like fish, chicken is a low-fat, high-protein food that’s commonly consumed by athletes and bodybuilders. Chicken breasts, in particular, offer optimal protein-based benefits.


Every dairy product in existence is high in protein, including cheese, butter, and yogurt. However, the dairy product most commonly consumed for its protein-providing benefits is milk.


If you’re trying to consume a substantial amount of protein during breakfast, you should consider cooking up some eggs. Each egg provides around 6 grams of protein.


If you’re a vegan, you can turn to soy to meet your daily protein needs. Tofu, in particular, is exceedingly high in protein. Other high-protein vegan options include lentils, beans, and tempeh.

Protein Powder

Many individuals have trouble meeting their daily protein needs through standard foods. Because of this, they must supplement with protein powder.

Protein powder is a potentially low-calorie, high-protein substance that can be mixed into a wide variety of foods and drinks. If you exercise on a regular basis, you should think about adding it to your pantry.

Find More Biohacking Information Now!

And there it is, the answer to the question “how much protein do I need?” As long as you stick to the above-reviewed guidelines, you should be providing yourself with sufficient fuel to build muscle, fight infection, and speed up your metabolism.

On the hunt for more biohacking information? If so, you’re in the right place. has all of the biohacking information one could ever need.

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