How much protein do you need per day?

How much protein do you need per day?

Are you constantly tired, struggling to build muscle and battling daily cravings? These are all common effects of protein deficiency. Whether you are an athlete or someone trying to maintain a healthy lifestyle, understanding your protein needs is very important.

We are constantly flooded with information about the next best supplement or a new high protein recipe but the reality is - most people struggle with protein intake. With so many factors like - body weight, activity level, individual goals - it's hard to hit your ideal daily level.


Signs of protein deficiency.

The early signs of protein deficiency are hard to notice but the long-term effects could lead to more serious problems down the line. Potential signs of protein deficiency to look for:

  • Reduced energy: Without enough protein, your body struggles to convert food into energy, leaving you feeling constantly fatigued and struggling to perform your daily activities.

  • Muscle weakness: When you don't consume enough protein for a long period of time, your body starts to break down muscle tissue for energy. This leads to weakness and a decline in physical function.

  • Frequent cravings: Protein helps you feel fuller for longer. When you're deficient, you may experience increased hunger and cravings, making it harder to manage your weight and stick to healthy eating habits.


How much protein do you need?

Individual protein needs vary depending on factors like age, calorie intake, activity level, and overall health goals. Lucky for you, we’ve collected 3 great ways to calculate exactly how much protein your body needs per day.

1. Body weight method: Suitable for most adults with an active lifestyle.

Multiply your body weight in kilograms by 0.8 grams. For example, if you weigh 70 kg, you would need 70 kg * 0.8 g/kg = 56 grams of protein per day.

2. Calorie percentage method: Takes your total daily calorie intake into account.

Aim for 25-30% of your calories to come from protein. So, if you eat 2,000 calories a day, you would target 500-600 calories from protein. Since protein has 4 calories per gram, this equals 125-150 grams of protein per day.

3. Activity level method: Personalized method that considers your activity level. Here's a general guideline:

  • Inactive: 0.8 grams per kilogram of body weight per day
  • Moderately active: 1.0-1.2 grams per kilogram of body weight per day
  • Very active: 1.2-1.6 grams per kilogram of body weight per day


Bonus: 3 common protein myths debunked.

Myth 1: Protein only builds muscle
Protein is crucial for building muscle, but it's much more than just a muscle-building block. It plays a vital role in many bodily functions, including forming enzymes and hormones, supporting immune function, and maintaining healthy skin and hair.

Myth 2: Eating less protein is a good way to lose weight
Eating less protein makes it HARDER to lose weight. Protein keeps you feeling fuller for longer, helping you consume fewer calories overall. Additionally, it plays a role in building and maintaining muscle mass, which contributes to a higher metabolism and increased calorie burning.

Myth 3: Protein only comes from meat, eggs, and dairy.
Yes, meat, eggs, and dairy are great sources of protein but not your only option. Plant-based food can contain a lot of protein too. Legumes like beans and lentils, nuts and seeds, and quinoa are all great options for those following vegan diets.


What does 15 grams of protein look like?

Now you know exactly how much protein you should eat per day, make sure to get it from a good source. Nutritionally equal to a bowl of oatmeal and 2 eggs our RE:DO Protein Bars check all the boxes! They are not only vegan and high-protein but also approved by the Swedish Olympic committee.

    Back to blog

    Leave a comment

    Please note, comments need to be approved before they are published.