How many protein powder per kg is the right amount?

December 11, 2025 •

4 min read

The recommended dietary allowance (RDA) for protein for a sedentary adult is 0.8 grams per kilogram of body weight, but this minimum is often insufficient for active individuals. The amount of protein, and by extension, protein powder, needed depends heavily on an individual's unique needs, activity levels, and health objectives. Properly determining your dosage is key to maximizing benefits for muscle growth, weight management, or general wellness.

Quick Summary

Determining protein powder dosage involves calculating your total daily protein needs based on factors like body weight, activity level, and specific fitness goals. For many, supplementation helps meet requirements that are challenging to achieve through whole foods alone. Optimal intake can vary significantly, so understanding the right formula for your lifestyle is essential.

Key Points

Calculate Total Needs: Determine your overall daily protein intake based on body weight, activity level, and goals, not just protein powder amounts.
Consider Your Activity: Sedentary individuals need less protein (0.8g/kg) compared to athletes (1.6-2.2g/kg).
Use Powder to Supplement: Protein powder is best used to fill gaps in your diet, not as a complete meal replacement.
Verify Product Quality: Look for third-party certifications like NSF or Clean Label Project to minimize risks from contaminants like heavy metals.
Hydrate Properly: A higher protein diet increases the body's need for water, so drink plenty of fluids.
Timing is Secondary: For most goals, total daily intake is more critical than the specific timing of a protein shake, though post-workout and pre-bed consumption can offer benefits.

Calculating Your Daily Protein Needs

Determining the right amount of protein powder isn't a simple one-size-fits-all calculation. Instead, it's about figuring out your total daily protein requirement and then deciding how much of that can be conveniently met through supplementation. The foundation of this calculation rests on your body weight and activity level.

Protein Intake by Activity Level

Sedentary Adults: The baseline RDA is 0.8 grams of protein per kilogram of body weight. For a 75kg person, this is 60 grams per day. Most of this can be achieved through diet alone, making protein powder less necessary but still useful for convenience.
Moderately Active Individuals: Those who exercise regularly, but not intensely, may benefit from a higher intake of 1.2 to 1.7 grams per kilogram. This provides enough protein for general recovery and maintenance. For a 75kg individual, this ranges from 90 to 127.5 grams.
Athletes and Bodybuilders: Individuals engaged in heavy strength training or seeking significant muscle growth may aim for 1.6 to 2.2 grams of protein per kilogram. This higher range supports muscle repair and hypertrophy more effectively. For a 75kg person, this could mean 120 to 165 grams daily.

Other Factors Influencing Your Needs

While activity is a major factor, other physiological states and goals also affect your protein requirements.

Weight Loss: For those aiming to lose weight while preserving muscle mass, a higher protein intake of 1.6 to 2.3 grams per kg can be beneficial. Protein promotes satiety and helps maintain lean mass during a calorie deficit.
Older Adults: As we age, muscle mass naturally declines (sarcopenia). Higher protein intake (1.0 to 1.6 grams per kg) can help combat this process and preserve muscle strength.
Pregnancy and Lactation: These periods demand higher protein to support fetal growth and milk production. Intake should increase to support these needs.

Integrating Protein Powder into Your Diet

Once you have determined your total daily protein goal, you can decide how many scoops of protein powder will help you meet that target. A typical scoop of protein powder provides 20-30 grams of protein. Many active individuals find that 1-2 shakes per day are sufficient to supplement their dietary intake, rather than replacing whole food meals.

Different Types of Protein Powder


Feature	Whey Protein	Casein Protein	Plant-Based Protein
Source	Milk	Milk	Peas, Soy, Rice, Hemp
Digestion Speed	Fast-absorbing	Slow-digesting	Varies (often medium to slow)
Best Used	Post-workout for rapid synthesis	Before bed for sustained release	Any time, good for allergies/dietary restrictions
Complete Protein	Yes (all essential amino acids)	Yes (all essential amino acids)	Varies; often blends are used
Lactose Content	Higher in concentrate, lower in isolate	Yes (milk-based)	No

Safety and Sourcing for Protein Powder

While protein powder is generally safe for healthy individuals, responsible consumption and careful product selection are important. Concerns have been raised about potential heavy metal contamination in some brands, particularly in plant-based and chocolate-flavored products.

Tips for Safe Supplementation

Don't rely solely on powder: Get most of your protein from whole, minimally processed foods, using supplements to fill gaps.
Seek Third-Party Testing: Look for products with seals from reputable organizations like NSF Certified for Sport or the Clean Label Project, which indicate independent safety and quality testing.
Monitor your intake: Healthy individuals can tolerate up to 2 grams per kg of body weight, but overconsumption, especially if you have pre-existing kidney conditions, could be an issue. Always consult a healthcare professional if you have health concerns.
Stay Hydrated: Increased protein intake requires more water to help the kidneys filter metabolic byproducts.

Conclusion

Ultimately, figuring out how much protein powder per kg is appropriate boils down to a personalized approach based on your body weight, fitness goals, and daily dietary habits. The golden rule is to prioritize whole food sources and use protein powder as a convenient tool to meet any remaining nutritional requirements. By calculating your daily needs, selecting a suitable protein type, and choosing products from reputable, third-party tested brands, you can safely and effectively use supplementation to support your health and fitness journey. For personalized guidance on your protein needs, it is always recommended to speak with a registered dietitian.

The Role of Timing

For most people, total daily protein intake is more important than timing. However, strategic timing can offer additional benefits for specific goals.

Post-Workout: Consuming protein within a few hours of exercise, often referred to as the 'anabolic window,' can help initiate muscle repair and synthesis.
Before Bed: A slower-digesting protein like casein can provide a steady release of amino acids overnight, supporting muscle recovery while you sleep.
Between Meals: For weight management, a protein shake can increase satiety and help reduce overall calorie intake by curbing hunger.

Frequently Asked Questions

To calculate your protein needs, multiply your body weight in kilograms by a factor based on your activity level: 0.8g for sedentary, 1.2-1.7g for moderately active, and 1.6-2.2g for athletes.

Yes, excessive consumption of protein powder can cause digestive issues and may strain the kidneys, especially in individuals with pre-existing kidney disease. For healthy people, intakes above 2g per kg of body weight may be excessive.

For most active individuals, 1-2 scoops (25-50 grams) of protein powder per day is considered a safe amount to supplement a diet rich in whole foods.

Protein powder can be useful for non-athletes who struggle to meet their daily protein requirements through diet alone. It can help with general health, muscle maintenance, and satiety for weight management.

While total daily intake is most important, consuming protein powder within a couple of hours after a workout can help with muscle repair and growth. A slow-digesting protein like casein is also beneficial before bed.

Plant-based proteins are generally safe but have shown higher levels of heavy metals in some studies. Look for products that are third-party tested and choose reputable brands to minimize risk.

Check the product label for third-party testing certifications, such as NSF Certified for Sport or the Clean Label Project. These certifications verify the product's contents and safety.

There is no evidence that high protein intake causes kidney damage in healthy individuals. However, people with pre-existing kidney disease should consult a doctor before increasing protein intake.