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How much protein do you need? Guidelines
(per kg body weight)
| Body Weight | Moderate | High | Very High |
| 50 kg | 70–80 g | 80–90 g | 90–100 g |
| 560 kg | 85–95 g | 95–110 g | 110–120 g |
| 70 kg | 100–110 g | 110–125 g | 125–140 g |
| 80 kg | 110–130 g | 130–145 g | 145–160 g |
| 90 kg | 125–145 g | 145–160 g | 160–180 g |
Key message: Protein needs depend on body weight + training load, not gender.
HOW TO EAT IT
(THIS IS WHERE IT GOES WRONG)
Daily distribution matters!
Aim for:
30 – 40 g protein per meal
3 – 4 meals per day
Common mistakes:
“I eat…
