How Much Protein Do You Actually Need?

One of the most debated topics in fitness: how much protein do you actually need? The internet is full of conflicting advice. One source says you need 3 grams per kilogram of body weight, another claims a normal diet is more than enough. Let us cut through the noise and look at what the science actually says.

The Science-Backed Guideline: 1.6-2.2g Per Kilogram

The current scientific consensus is clear: for optimal muscle growth, you need between 1.6 and 2.2 grams of protein per kilogram of body weight per day. If you weigh 75kg, that means 120 to 165 grams of protein daily. This comes from a landmark 2018 meta-analysis published in the British Journal of Sports Medicine, combining data from 49 studies.

Going above 2.2g per kilo provides no additional muscle-building benefit. Your body can process it, but you are essentially throwing money away on unnecessary supplements or food. Going below 1.6g? You are likely leaving results on the table, especially if you train intensely.

The Protein Timing Myth — Debunked

You have probably heard that you need to slam a protein shake within 30 minutes of your workout or your session was wasted. This is largely a myth. Research shows the so-called “anabolic window” is much larger than previously thought — likely 4 to 6 hours around your training session.

What does matter is distributing your protein throughout the day. Four to five servings of 25-40 grams spread across the day is more effective than cramming all your protein into one or two meals. This relates to muscle protein synthesis — your body can only use a limited amount of protein for muscle building at any given time.

The Best Protein Sources

Not all protein is created equal. Animal sources generally have a more complete amino acid profile and higher bioavailability. The top sources:

Chicken and turkey — About 31 grams of protein per 100g. Lean, versatile, and affordable. The absolute champion for protein intake.

Eggs — 13 grams per 2 eggs. Cheap, quick to prepare, and rich in essential amino acids. Eat the whole egg — the protein in the yolk counts too.

Greek yogurt — 10 grams per 100g. Perfect as a snack or with breakfast. Choose the variety without added sugars.

Fish — Salmon delivers 20 grams per 100g plus healthy omega-3 fatty acids. Canned tuna is a budget-friendly alternative at 26 grams per 100g.

Plant-Based Options That Actually Work

Training on a plant-based diet? That is perfectly fine, but you need to be slightly more strategic. Plant proteins often have a less complete amino acid profile, so variety is essential.

Tempeh — 20 grams per 100g. The best plant-based option for protein density and bioavailability. Plus, it is fermented, which is great for your gut health.

Lentils and chickpeas — 9 grams per 100g cooked. Combine with grains for a complete amino acid profile.

Tofu — 8 grams per 100g. Versatile and takes on any flavour. The firm variety has more protein than the soft version.

Pea protein powder — The best plant-based supplement. Rich in leucine (the amino acid that triggers muscle protein synthesis) and highly digestible.

Practical Tips to Hit Your Protein Targets

Knowing the theory is one thing. Putting it into practice as a busy professional in Amsterdam is another. Here are five strategies that work:

Start every meal with protein. Plan your meal around your protein source, then add vegetables and carbohydrates. This ensures protein is never an afterthought.

Prep two protein sources on Sunday. Cook a kilo of chicken breast and a batch of hard-boiled eggs. You now have three days of ready-to-eat protein in your fridge.

Keep a high-protein snack on hand. Greek yogurt, a bag of mixed nuts, or a protein bar. This prevents you from reaching for empty calories when hunger strikes.

Track your intake for one week. Use an app like MyFitnessPal to log everything for seven days. Most people significantly overestimate their protein intake. A reality check works better than guessing.

Use a shake as a supplement, not a foundation. A protein shake is convenient when you fall short on a given day, but real food should always be the base.

The Bigger Picture

Protein is crucial, but it is not a magic bullet. Without proper training, you will not build muscle regardless of how much protein you eat. And without sufficient total calories, protein cannot work optimally either.

At SculptClub, our trainers help you not just with your workouts, but also with building a nutrition strategy that fits your lifestyle. No strict diets or unrealistic meal plans — just an approach that works for you.

Have more questions about nutrition and training? Check our FAQ page or book a free intro session with one of our trainers. We are happy to help you get started.

Also read: How to Build Muscle and Lose Fat at the Same Time · Meal Timing for Fat Loss: Does It Matter?