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15 July 2026 · Team Brotein
The honest answer, in grams, for people who train. No magic number, no hack. Just the maths and how to hit it.
Protein is the most argued-about number in the gym, and most of the arguing is noise. Here is the short version, in grams, for people who actually train.
For most people lifting three or more times a week, the research lands around 1.6g to 2.2g of protein per kilogram of bodyweight per day. Below 1.6g you are leaving muscle on the table. Above 2.2g the returns flatten out fast.
That is per day, not per meal.
| Bodyweight | Daily target |
|---|---|
| 60kg | 96g to 132g |
| 75kg | 120g to 165g |
| 90kg | 144g to 198g |
| 105kg | 168g to 231g |
Pick the low end if you are training to stay healthy. Pick the high end if you are in a deficit and trying to hold onto muscle while you cut.
Chicken, eggs, dairy, legumes: that is the base, and it should stay the base. A shake is not magic. It is convenience. The only reason it exists is that hitting 150g of protein from chicken alone means a lot of chicken.
One serving of Brotein 100% Whey is 24g of high-quality protein per serving. That is a meaningful piece of the gap, closed in about 30 seconds.
The "anabolic window" was oversold. You do not have 30 minutes to slam a shake before your gains evaporate. What actually moves the needle, in order:
If you nail the first one and ignore the other two, you will still make progress. If you nail the last two and miss your total, you will not.
Work out your target from your bodyweight. Eat mostly real food. Use a shake to close the gap on the days real food does not happen.
That is it. No secret, no hack. Just the number, hit consistently, for a long time.
