Ah, protein—the superstar of fitness blogs, meal plans, and every gym enthusiast’s mantra: “More protein, more gains!” But, spoiler alert: it’s not quite that simple.

Do We Really Need That Much Protein?

Yes, our bodies need protein. It’s essential for muscle repair, enzyme production, hormone balance, and more. But beyond a certain point, extra protein won’t magically build more muscle—it mostly just gets converted to energy or processed by your kidneys.

• Recommended Daily Allowance (RDA):  For an average adult, 0.8 grams per kilogram of body weight. That’s roughly 56 grams for a 70 kg person.
• Active individuals / athletes: Those who want to gain or preserve muscle may aim for 1.2 – 2.0 g/kg.
• Excessive intake (>2.5 – 3 g/kg) usually offers no additional benefit.

What Science Says

• Meta-analyses show that for resistance-trained adults, consuming 1.6 – 2 g/kg of protein per day maximizes muscle growth.
• Taking more than that doesn’t further increase gains—it just adds to overall calorie intake.

Practical Tips

• Diversify your protein sources: chicken, fish, eggs, dairy, and legumes.
• Spread it throughout the day: consistent intake optimizes muscle protein synthesis.
• Supplements are optional: real food works perfectly well, but powders and bars can be convenient for busy schedules.

Protein is important, but “the more, the better” is a myth for most people. Understanding your body’s needs is far more effective for both health and performance. So, get enough, don’t stress too much, and enjoy your meals!

Luckily, Caloriq is here to help you track your nutrition and support a healthier lifestyle.