Physique Global

How Much Protein Do You Really Need?

Are you still confused on what is the optimal dosage of protein to pack on maximum muscle mass? It seems like protein is the buzz word these days. If you google this, you’ll find so much information available on this topic and will end up being even more confused. Here is our take on this topic.

Excluding water and fat, the human body is made up almost entirely of protein. Protein is the main component of muscles, bones, organs, skin, and nails. Hence, it becomes important to include protein in your daily diet or even in each and every meal.

When it comes to protein it is important to understand the difference between complete or incomplete proteins. Complete proteins are those that contain the nine essential amino acids that our body cannot make on its own. Animal protein, such as meat, fish, eggs and dairy, as well as quinoa, chia, buckwheat, provide complete proteins. Incomplete proteins are those that do not contain all nine, and must be combined with other proteins, to provide what the body needs.

So how much do we really need?

For an average individual who does not go to gym, the RDA (Recommended Daily Allowance) is 0.8 grams of protein per kilogram of body weight as per the US Dietary Guidelines. So for a human with 70kg body weight will need to consume a minimum of 56 grams of protein per day.

However, if you work out at a gym every day and your goal is to put on muscle mass, you will need a lot more of it. As per the latest studies, if you’re trying to gain muscle, you’ll generally get the best results by eating anywhere from 1.2 – 1.8 grams of protein per kilogram of body weight.


Protein is the most satiating of the macronutrients, and intakes of 15% – 30% of caloric intake can be quite helpful in regulating appetite by increasing leptin sensitivity and induces weight loss and increase blood sugar control.

Your body needs protein, and if you don’t get it through diet, your body will start breaking down your muscle and other tissues in order to get protein, hence it becomes necessary to consume protein to sustain a healthy body and maintain your hard earned muscle mass.

There is no “perfect” amount of protein you need to eat to build muscle. As long as you’re close to the recommended range, you’re probably fine, so stop worrying about it!