How many grams of protein do you really need per day? A complete, practical guide.
Do you ever wonder how much protein you need daily to stay healthy and perform optimally? Whether you're looking to build muscle, lose weight, or simply live a healthy lifestyle, protein is essential. In this practical guide, we explain exactly how many grams of protein you really need per day. Also, discover how you can easily meet your protein needs with our delicious protein shakes .
Why are proteins important?
Proteins are the building blocks of your body. They're crucial for the growth and repair of muscles, bones, and organs. They also play a key role in supporting your immune system, hormone balance, and energy supply.
What happens when there is a protein deficiency?
- Muscle loss and delayed recovery after exercise
- Reduced resistance and fatigue
- Slower metabolism and more difficult weight loss
How many grams of protein do you need per day?
The optimal amount of protein depends on your age, weight, gender, activity level and goals:
Basic advice per kg body weight:
- Average adult: 0.8 grams per kg body weight
- Athletic adult: 1.2 to 2.0 grams per kg body weight
- People who want to lose weight: 1.5 to 2.0 grams per kg body weight
- Elderly (55+): 1.2 to 1.5 grams per kg body weight
Clear table: Daily protein requirements
| Weight (kg) | Inactive (gram) | Active/athlete (gram) | Lose weight (grams) |
|---|---|---|---|
| 60 kg | 48 g | 72–120 g | 90–120 g |
| 70 kg | 56 g | 84–140 g | 105–140 g |
| 80 kg | 64 g | 96–160 g | 120–160 g |
| 90 kg | 72 g | 108–180 g | 135–180 g |
How do you easily achieve your daily protein goal?
It can sometimes be difficult to meet your daily protein needs through diet alone. That's why supplements, like our highly digestible , gut-friendly protein shakes , are an excellent addition.
Practical example of a daily menu (120 grams of protein)
- Breakfast: Greek yoghurt with nuts and seeds (20g)
- Snack: Faunus Nutrition Vanilla Protein Shake (25g)
- Lunch: Whole wheat sandwiches with chicken fillet and cottage cheese (30g)
- Snack: Handful of almonds (10g)
- Dinner: Salmon fillet with quinoa and vegetables (35g)
Tips for optimal protein intake
- Spread your protein intake throughout the day for better absorption
- Preferably choose high-quality proteins such as our natural protein shakes
- Drink enough water to keep your body and kidneys healthy
Conclusion
Your daily protein needs vary by person and goal. By paying close attention to your protein needs and being mindful of your intake, you can more easily achieve your fitness goals and stay healthy. Faunus Nutrition is happy to support you with this, including our lactose-free protein shakes .
Getting started with your protein intake
Want to easily meet your daily protein needs? Discover the complete range of Faunus Nutrition protein shakes and experience for yourself how easy it is to stay healthy and fit!
Frequently Asked Questions
Are plant proteins as good as animal proteins?
Yes, fermented vegetable proteins in particular are easily absorbed and digestible.
Can too much protein be harmful?
In extremely high doses, it can be taxing on your kidneys. Therefore, stick to the recommended amounts.
How quickly do you notice results when you take more protein?
Usually you will notice better recovery, more energy and improved muscle growth within a few weeks.
Do protein shakes also help you lose weight?
Yes, protein shakes provide satiety, which means you'll feel less hungry and lose weight more easily.
Are your protein shakes suitable for people with lactose intolerance?
Yes, our protein shakes are completely lactose-free and therefore suitable for lactose intolerance.