Protein per day – how much does your body actually need?
Imagine this: you are standing in the kitchen in the morning, pouring milk over your muesli and wondering whether that is enough. Whether your body is getting enough protein. Or perhaps too much. The question «protein per day – how much?» sounds simple. But the answer depends on factors most people are not even aware of.
What many people underestimate: it is not the total amount at the end of the day that decides on its own, but also how it is spread across meals. Anyone who eats all their protein at dinner in one go uses it less efficiently than someone who spreads it over three to four portions.
The official recommendation – and why it is only the beginning
The Swiss Society for Nutrition (SGE) recommends 0.8 g of protein per kilogram of body weight a day. If you weigh 70 kg, that would be around 56 g of protein a day. The European Food Safety Authority (EFSA) confirms a very similar reference value with 0.83 g/kg/day (source: EFSA, Scientific Opinion on Dietary Reference Values for Protein, 2012). The WHO also supports this order of magnitude (WHO Technical Report Series 935, 2007).
But this figure is a minimum – not an optimum. It prevents a deficiency, but says nothing about what would be ideal for your personal goals.
According to the 7th Swiss Nutrition Report, published by the Federal Office of Public Health (FOPH), people in Switzerland get on average 14–15% of their total energy from protein. That is within the recommended range, but certain groups need considerably more.
Who needs more protein – and exactly how much?
Not every body has the same requirement. Here are the most important differences:
- Physically active people: The International Society of Sports Nutrition (Jäger et al., 2017) gives 1.2–2.0 g/kg/day. Anyone who regularly does strength or endurance training benefits from the higher end of the range – you will find more on this under Herbalife Sport & Fitness.
- Older adults aged 65 and over: The PROT-AGE Study Group (Bauer et al., 2013) recommends 1.0–1.2 g/kg/day in order to counteract age-related muscle loss.
- Pregnant and breastfeeding women: Depending on the trimester and the breastfeeding phase, the EFSA recommends an additional +1 g to +28 g of protein a day.
- People with weight reduction as a goal: A higher protein intake can help maintain muscle mass during calorie reduction. Protein is also more filling than carbohydrates or fat.
The real problem is often not an overall protein deficiency, but an imbalance: too little in the morning, too much in the evening.
Spreading protein cleverly over the day
A high-protein breakfast makes a bigger difference than most people think. Many people in Switzerland start the day with bread and jam – tasty, but low in protein. Anyone who takes in 15–20 g of protein first thing in the morning supports an even supply across the whole day.
A concrete example: the Herbalife Formula 1 Shake in chocolate provides around 18 g of protein per serving and can be prepared in a few minutes. For everyone who wants to adjust their protein content flexibly, Herbalife Protein Powder Formula 3 is a good fit – a neutral protein powder made from soy and whey protein that you simply stir into shakes or meals.
As a high-protein snack between meals there is the Herbalife Protein Drink Mix, which provides 24 g of protein per serving. Between main meals in particular this can help reduce cravings.
A worked example for one day
Suppose you weigh 75 kg and want to work with a moderate intake of 1.2 g/kg – that is 90 g of protein a day. A distribution could look like this:
- Breakfast: a shake with 18 g of protein
- Snack: Protein Drink Mix with 24 g of protein
- Lunch: chicken breast with vegetables and quinoa – about 30 g of protein
- Dinner: lentil soup with egg – about 20 g of protein
That comes to 92 g. Without great effort, without going without.
Common misconceptions about daily protein intake
A widespread myth: «Too much protein harms the kidneys.» In healthy people, current research provides no evidence that an intake in the range of 1.2–2.0 g/kg impairs kidney function. With pre-existing kidney disease things are different – here medical advice is indispensable.
Another misconception: that protein is only relevant for bodybuilders. Wrong. According to authorised EFSA health claims, protein contributes to the maintenance of muscle mass and normal bones – and that concerns everyone, especially with increasing age. You will find more background on the role of proteins on Wikipedia.
Know your protein requirement – and act deliberately
The question «protein per day – how much?» cannot be answered with a single figure. Your personal situation – age, activity level, goals – determines the requirement. Start with the base of 0.8 g/kg and adjust upwards if you exercise or want to lose weight with a mindful diet.
If you want to supplement your protein supply practically, you will find a selection of suitable products with us. Discover our products at myherbal.ch and find the solution that fits your day.