Protein is always a hot topic in fitness and nutrition conversations. Whether you’re aiming to build lean muscle, shed a few pounds, or simply stay fit, protein plays an important role in achieving your goals. As our in-home and virtual personal trainers advise, your protein intake should be tailored to your individual needs, lifestyle, and routine. Understanding how much protein your body truly requires can make a significant difference in your results and help you make more informed dietary choices.

THE ROLE OF PROTEIN

Protein is essential for more than just building muscle. It’s a macronutrient that supports nearly every biological function in the body. “The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more” (Harvard Health, 2023).

When it comes to exercising, adequate protein intake helps repair and rebuild muscle fibres stressed during exercise, making it a necessity for every trainee. In the context of weight management, protein is particularly useful. It helps you feel fuller for longer, reducing cravings and the temptation to overeat. On top of this, the body uses more energy to digest protein compared to fats and carbs, which means including more protein in your diet can slightly boost your metabolic rate.

PROTEIN FOR GENERAL HEALTH AND FITNESS

For the average adult, the recommended dietary intake for protein is 0.8 grams of protein per kilogram of body weight per day. “A more personalized way to understand how much protein you should have is based on a percentage of your calorie needs. Most people can benefit from getting about 25% of their daily calories from protein” (Cleveland Clinic, 2024).

This baseline amount is enough to prevent deficiencies and support basic bodily functions. However, if you’re active — even if your goal is just general fitness — your protein requirements increase. Ideally, we suggest our clients eat 1.2 to 1.6 grams of protein per kilogram of body weight while engaging in regular physical activity. This range supports muscle repair, recovery, and performance, even if building muscle or losing weight isn’t the main goal.

PROTEIN FOR BUILDING MUSCLE

If your primary goal is to build muscle, your protein needs will be higher than someone simply looking to maintain their current physique. “As with most body tissues, muscles are dynamic and constantly being broken down and rebuilt. To gain muscle, your body must synthesize more muscle protein than it breaks down” (Healthline, 2025). Muscle protein synthesis — the process by which the body repairs and grows muscle tissue — is triggered by both resistance training and sufficient protein intake.

Our in-home and virtual personal trainers often help clients with nutrition strategies that support hypertrophy (muscle growth). In these cases, spreading protein intake evenly throughout the day, rather than consuming it all in one meal, can enhance muscle-building results. Pairing protein with strength-based workouts also amplifies results, and timing intake around workouts — like having a post-workout shake — can further support muscle repair.

It’s also important to consider protein quality. Not all proteins are created equal. Animal-based proteins like meat, eggs, and dairy, contain all the essential amino acids your body needs. Plant-based proteins like beans, legumes, and grains can also be effective, especially when combined to ensure a full amino acid profile. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) can guide you on making high-quality protein choices, regardless of dietary preferences.

PROTEIN FOR WEIGHT LOSS

When weight loss is the goal, increasing your protein intake can be an effective strategy. On top of promoting satiety, protein helps preserve muscle mass during caloric deficits. This ensures that the weight lost is from fat stores rather than vital muscle tissue.

Losing weight doesn’t mean losing strength or energy. Incorporating more protein into your diet will improve your mood, reduce cravings, and promote better results from your workouts. It’s also worth noting that protein alone won’t lead to weight loss. It must be part of a well-rounded nutrition plan that includes a slight calorie deficit, nutrient-dense foods, and regular physical activity. That said, a higher proportion of protein in your diet can make sticking to a calorie-controlled plan easier and more effective.

CAN YOU EAT TOO MUCH PROTEIN?

For healthy individuals, high-protein diets have not been shown to cause health issues. However, an excessively high intake (above 2.5 grams per kilogram of body weight) is typically unnecessary and may not provide additional benefits. Overdoing protein can also displace other important nutrients in your diet, such as fiber-rich carbs and healthy fats.

For most people, the right protein intake falls within a moderate range that supports fitness goals without going overboard. An in-home or virtual personal trainer can help you determine what this looks like in practical terms, and what types of foods to focus on based on your goals and activity level.

OUR TIPS

Timing your protein intake throughout the day can improve muscle repair, recovery, and satiety. A good rule of thumb is to aim for a source of protein with every meal and snack. This helps stabilize blood sugar, reduces hunger, and provides a steady supply of amino acids to the muscles.

Post-workout protein is especially important. Consuming a meal or shake with protein within 30 to 60 minutes after exercising helps replenish muscle glycogen and supports the recovery process. That doesn’t mean you need to obsess over exact minutes, but consistency is key.

Protein needs are highly individual, and what works for one person may not be right for another. Factors like age, gender, body composition, training intensity, and overall health all influence how much protein you need. That’s why working with an in-home or virtual personal trainer can be incredibly beneficial. A team member at Nielsen Fitness can assess your lifestyle, set realistic fitness goals, and create a personalized training plan that includes nutrition guidance.

FINAL WORDS

Protein is essential no matter what your fitness goal is, and the right amount can help you maintain energy, build muscle, reduce cravings, and enhance your physique. However, it’s not a one-size-fits-all number. Your needs depend on your body, activity level, and overall goals. If you need further guidance on setting health goals that work for you, book your free initial session with our team, here!