How much protein do you actually need?

Hey,

Let's talk protein.

It's the most discussed, most debated, and most misunderstood topic in fitness. Everyone has an opinion. Most of them are wrong.

So let me give you the straightforward answer.

How much protein do you actually need?

The sweet spot is 1.6g to 2.2g of protein per kg of bodyweight per day.

I weigh around 70kg and I eat roughly 140g of protein daily. Some days more, some days less. That's it. No obsessing, no weighing every gram.

Anything beyond 2.2g per kg? Your body doesn't magically build more muscle. It just costs you more money.

"If you eat more than 30-40g of protein in one sitting your body can't absorb it and it goes to waste."

Completely false.

Your body is smarter than that. It digests and absorbs what it needs it just takes longer with larger amounts. Eating 70g of protein in one meal is not wasted. Relax.

My top 3 protein sources:

1. Quality meat: steak, chicken, lean cuts. Real food first always.

2. Eggs: the most underrated, most complete protein source on the planet. Cheap, versatile, and your gut loves them.

3. Whey protein: concentrate or isolate. A tool, not a replacement for real food. Use it when life gets busy.

My go-to meals? Steak and eggs. Chicken with baked potatoes. Oats with whey protein in the morning. Simple, effective, repeatable.

The bottom line:

Hit your protein target consistently. Prioritise real food. Don't overthink the timing or the myths.

Protein builds muscle, keeps you full, supports recovery, and protects your body as you age. It's the one macro you should never neglect.