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How much protein do I need each day and how many protein shakes per day?

To discuss how much protein you need each day, first we have to do some maths to figure out how much protein your body needs each day! The common starting point for most gym goers is a 40/40/20 split. This means 40% of your calories from protein, 40% are carbs and 20% come from fats. There is nothing wrong with this at all as a starting point, but let me explain a better way to go about this as for a heavier person this may not work as well.

Calculate your BMR here:

Let’s use one of our staff members as an example: He’s a 26-year-old male, 6ft tall (180cm) and weighs 225 pounds (102kg). After using the calculator, he finds his BMR is 2205.35

The next step we take is factoring in our activity through exercise and through our job. This is taken from the following table:

Showing image of the daily protein content required






Our staff members BMR is 2205.35, he trains 5 times per week and doesn’t have an extremely active job, giving him 2205.35 x 1.55 = 3,418.3

If he were to have a labouring job or be constantly walking all day at work, then he might fall into the next category of 1.725.

So after adding in activity levels, he will maintain weight at roughly 3,400 calories per day.

Now that we have figured out his energy balance, we need to figure out how much of this needs to be protein. The rule of thumb is 1g of protein per 1 pound of body weight. So in this case he would need 225g of protein regardless if he’s trying to gain or lose weight. Lets take a step back and look at the 40/40/20 split most of us use.

If he’s looking to maintain weight on 3,400 calories, 40% of that is 3,400 x 0.4 = 1360 calories divided by 4 (4 calories per gram of protein) = 340g of protein each day. In his case if he wanted to eat 40% of his calories in protein, he would be eating 115g too much. In his case, he would need 27% protein in his diet which is still a lot, but not as much as the 40%. In this case he could go with a 27/50/23 split where he’s having more carbs and fats which should turn to better performance in the gym and thus better results.

Let’s figure out the amount of protein based foods/supplements he would need to consume each day to meet his protein needs of 225g of protein.

70g VPA Breakfast Shake (breakfast)

200g of Chicken Breast (lunch)

200g of Salmon (dinner)

60g VPA WPI (post workout)

40g VPA Night Time (before bed)

This totals roughly 213g of protein for the day and that’s not factoring in trace proteins that will come in with his carb/fat sources. For most gym goers 2-4 serves of meat and 2-4 serves of protein powder will bring them to their target.

Our recommendation is to figure out how much you weigh in pounds then eat that number in protein each day. Use an app like myfitnesspal to track how much protein is in the food you are eating. Try to mix up your protein sources and have a nice balance between whole foods and high quality protein powder in your diet to meet this number.


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