hOw much protein do you actually need?
Protein comes up in almost every conversation I have with Studio 99 members. Everyone knows it matters, most people have heard some version of the advice, and yet most are still guessing at the number that actually applies to them. If you're training hard and not sure whether your protein intake is pulling its weight, you're not alone, and it's worth finding out rather than guessing.
A few reasons this stays confusing:
Advice online swings from "just eat more protein" to specific gram targets that were never built around your body or training load
Most people underestimate how much they're actually eating unless they've tracked it, even for a few days
Protein needs shift depending on the goal, whether that's building muscle, holding onto it while losing fat, or simply recovering better between sessions
None of this means you're doing something wrong. It usually just means nobody's put a number in front of you that's actually yours.
Try this yourself this week: work out a target using your current body weight, aiming for roughly 1.6-2.2g of protein per kilogram if building or preserving muscle is part of the plan. For a 70kg person, that's around 112-154g a day, spread across your meals rather than loaded into one. Track it for two or three days in an app like MyFitnessPal and see how close you're actually getting.
If you want a clearer picture of your own numbers, goals and training, and want a plan built around them, I offer a free 20-minute Nutrition Momentum Call.
Liuba Moghilco
Accredited Practising Dietitian (APD) | Accredited Sports
Dietitian (ASD) | Accredited Exercise Scientist (AES)
0405 137 571 | info@nutrifitdietetics.com.au
3/1032 Stanley Street, East Brisbane or Online
Comments