HOW MUCH PROTEIN DO I NEED? A COMPLETE GUIDE TO DAILY PROTEIN INTAKE

Understanding how much protein your body needs is essential for reaching your health and performance goals. Whether you're trying to build muscle, lose fat, improve athletic performance, or simply stay healthy, your daily protein intake plays a key role. But how much protein do you really need?

In this article, we’ll break down everything you need to know—backed by science and expert sources—plus recommend high-quality supplements from Qimia Nutrition to help you meet your daily goals.

🧬 WHY IS PROTEIN IMPORTANT?

Protein is one of the three essential macronutrients (alongside carbohydrates and fats), and it serves as the building block of muscles, skin, enzymes, and hormones.

According to the Harvard School of Public Health, protein helps:

• Build and maintain muscle mass
• Support immune function
• Keep you full longer, aiding weight control
  Source: Harvard

🔢 HOW MUCH PROTEIN DO YOU ACTUALLY NEED?

The Recommended Dietary Allowance (RDA) for protein is:

• 0.8 grams per kilogram of body weight for sedentary adults
  However, this is the minimum to prevent deficiency—not necessarily enough for active individuals.

👉 Here’s a more practical breakdown:

💡 Example: If you weigh 70 kg (154 lbs) and train regularly, your daily needs may range from 98g to 140g of protein.

Source: Journal of the International Society of Sports Nutrition

🍽️ HOW TO GET ENOUGH PROTEIN

Meeting your daily protein goals through food is ideal. Here are some excellent food sources:

• Chicken breast – 31g per 100g
• Eggs – 6g per large egg
• Greek yogurt – 10g per 100g
• Lentils – 9g per 100g
• Tofu – 10g per 100g

But busy schedules and training demands can make it hard to reach your goals from food alone. That’s where high-quality supplements come in.

🥤 QIMIA-APPROVED SUPPLEMENTS TO MEET YOUR PROTEIN NEEDS

Here are some of the best options available at QimiaNutrition.com:

✅ 1. IRONMAXX 100% WHEY PROTEIN (LOW SUGAR, FAST DIGESTING)

Perfect for post-workout recovery or between meals. High in BCAAs and supports lean muscle growth. 👉 SHOP NOW

✅ 2. TREC WHEY 100

Ideal for clean bulkers, fat-loss phases, or lactose-intolerant individuals. 👉 TRY ISO WHEY ZERO

✅ 3. QNT DELICIOUS WHEY PROTEIN (FOR MUSCLE & TASTE LOVERS)

A blend of whey concentrates and isolate, ideal for both muscle gain and general fitness. 👉 EXPLORE QNT WHEY

✅ 4. TREC GOLD CORE WHEY 100

A complete protein, for muscle recovery and performance. 👉 Grab Your GOLD CORE WHEY

🧠 PRO TIPS TO MAXIMIZE PROTEIN ABSORPTION

1. Spread protein intake throughout the day – Aim for 20–40g per meal.
2. Eat protein after workouts – This is your “anabolic window” to promote muscle repair.
3. Don’t fear supplements – They're safe and effective when used properly.
4. Stay hydrated – Especially if you increase your protein significantly.

🚀 FINAL THOUGHTS

Protein is essential for building muscle, maintaining strength, and staying lean. The exact amount depends on your weight, goals, and activity level. Whether you're a busy athlete or just starting your wellness journey, combining whole foods with trusted supplements will ensure you hit your daily targets.

Explore our full range of top-quality protein supplements at QimiaNutrition.com and fuel your body the smart way.

📚 Sources:

1. Harvard – Protein Guide
2. JISSN – Position Stand on Protein and Exercise
3. Healthline – How Much Protein Do You Need?