The Scoop on Protein: A Visual Guide to How Much You Need Each Day (2024)

FAQs

How much scoop of protein per day? ›

The number of scoops of protein powder you should take to gain muscle depends on your needs and goals. As a general guideline, it's recommended to consume 1-2 scoops of protein powder per day, combined with a balanced diet and exercise program, to support muscle growth and recovery.

Most active people drink one protein shake per day, which contains a single scoop of protein, meaning that you are receiving nearly half of your daily recommended protein intake from this shake. It's recommended that you try to only consume somewhere between 25 to 50 grams of protein from protein powder each day.

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That's about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh. That's about 7 grams for every 20 pounds. It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens.

Notably, the amount of protein in one scoop of protein powder is typically between 25-30 grams.

It's possible that you can lose weight while drinking three protein shakes a day, but it will depend on your overall calorie intake and energy expenditure. Protein shakes aren't a magic bullet for losing weight—being in an energy deficit is still required, where you burn more calories than you take in.

For example, if the nutritional information on the container indicates it contains 24 g protein per 31 g scoop, you would divide 25 by 30 = 0.83 x 100 = 83%.

Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.

Yes, if it is a good quality, third-party-tested product with minimal sugar and void of harmful additives. Protein powders can fit into most eating patterns and help you meet your health goals. Just remember—protein powder is a dietary supplement. This means it enhances your diet.

8. Whey protein may have beneficial effects on blood fats. High cholesterol, especially LDL (bad) cholesterol, is a risk factor for heart disease. In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol (17).

What is the best protein intake? ›

For most people, a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes, 1.4 – 2g of protein per kg of body weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of body weight per day for endurance athletes.

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day.2 One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.

In general, 1 ounce of meat, poultry or fish; 1/4 cup cooked beans, peas or lentils; 1 egg; 1 tablespoon of peanut butter; or 1/2 ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

According to the Dietary Guidelines for Americans 2020–2025 , adult males should get at least 56 grams (g) of protein and adult females at least 46 g daily. However, some research suggests that eating more than this amount may help you lose body weight and fat while retaining or even building muscle mass.

In general, it's recommended that most adults get at least 10% to 35% of their daily calories from protein. For men, this may be about 56 grams (g) of protein a day, and for women, this may be about 46 g a day.

Many fitness enthusiasts recommend about one gram of protein per pound of body weight for building muscle, but this high protein intake likely isn't a perfect approach for everyone and the research varies on this topic depending on age, fitness level, and overall body composition goals (2,3,4,5,6,7,8,9).