How much protein to put in a protein shake?

December 10, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, an active person's daily protein needs can range from 1.2 to 2.0 grams per kilogram of body weight, making supplements a convenient tool. The optimal amount of protein in a single shake varies, depending on individual goals like muscle gain, weight loss, or general health.

Quick Summary

This guide explains how to calculate the optimal protein dosage for your shake by considering your activity level, weight, and fitness goals, helping you determine if a supplement is needed to meet daily intake requirements. It details standard protein recommendations, breaks down dosage by goal, and offers guidance for incorporating shakes effectively.

Key Points

Personalize Your Intake: Base your protein shake dosage on your specific goals (muscle gain, weight loss, etc.), body weight, and activity level, not just the label.
Calculate Daily Needs First: Determine your total daily protein requirement before adding a shake to fill any nutritional gaps, rather than relying solely on the shake.
Active Individuals Need More: Sedentary adults need about 0.8g/kg, while active people or athletes may require 1.2–2.0g/kg or more.
Standard Scoop (20-30g) is Effective: A typical scoop provides an effective amount of protein for most people, especially for post-workout recovery.
Increase Dosage for Specific Goals: High-intensity athletes or those targeting maximal muscle growth may benefit from larger doses of 40+ grams per shake.
Additional Ingredients Boost Protein: Using milk, Greek yogurt, or nuts in your shake will significantly increase its protein content.
Distribution is Key: Spreading protein intake across 3-4 meals or snacks, including your shake, is an effective strategy for optimizing muscle protein synthesis.

Your Protein Needs: Not a One-Size-Fits-All Solution

Determining the right amount of protein for your shake goes far beyond simply reading the scoop size on the package. The ideal dosage is highly personal and depends on a mix of factors, including your fitness goals, body weight, and daily protein consumption from food. A protein shake should complement your diet, not replace whole food sources entirely. Instead of aiming for a fixed number, a more strategic approach involves first calculating your total daily protein requirement and then using the shake to fill the remaining gap. Most protein powders provide between 20 and 30 grams per scoop, which is a common and effective amount for stimulating muscle protein synthesis. However, based on your objectives, this amount may need adjustment.

Calculating Your Daily Protein Target

Before mixing your shake, first calculate your daily protein needs based on your specific situation. Here are some general guidelines:

Sedentary Adults: A minimum of 0.8 grams of protein per kilogram (or 0.36 grams per pound) of body weight is the Recommended Dietary Allowance (RDA) for basic health. For a 70 kg (154 lb) person, this equals around 56 grams per day. Shakes may only be necessary if your diet is consistently lacking in protein.
Active Individuals: Those who exercise regularly may need 1.2 to 2.0 grams per kilogram of body weight. This higher intake supports muscle recovery and repair. An athlete weighing 80 kg (176 lbs) would need between 96 and 160 grams of protein daily.
Weight Loss: Increasing protein intake can help with satiety and preserve lean muscle mass during a caloric deficit. Recommendations for weight loss typically fall between 1.6 and 2.2 grams per kilogram of body weight. For a 70 kg person, this could mean 112 to 154 grams per day.
Muscle Building: To maximize muscle growth, aiming for 1.6 to 2.2 grams of protein per kilogram of body weight is often recommended. Some evidence suggests that for those performing whole-body resistance exercise, higher doses of 40 grams or more per serving can have a greater impact on lean mass than 20 grams.

How Much Protein Per Shake?

Once you know your daily target, you can decide how much protein to allocate to each meal and, by extension, your protein shake. Distributing your protein intake throughout the day is often recommended to optimize muscle protein synthesis. For example, aiming for 3-4 meals or snacks containing a similar dose of protein is a common strategy.

Standard Scoop (20–30g): For most individuals looking for a convenient, post-workout boost or a quick snack, a single scoop providing 20-30 grams is a great starting point. This is a balanced amount for recovery and is easily absorbed.
Max Muscle Gains (40+g): For dedicated strength athletes or those with high-intensity, whole-body workouts, larger doses of 40 grams or more can be beneficial. It is essential to ensure this fits within your total daily calorie and protein goals to avoid weight gain from excess calories.

Comparison Table: Protein Intake for Different Goals


Fitness Goal	g/kg of Body Weight (Daily)	Typical Shake Dosage (grams)	Ideal Use Case for Shake
Sedentary Adults	~0.8 g/kg	20–25g (if needed)	Supplementing a diet deficient in protein
Active Individuals	1.2–2.0 g/kg	20–30g	Post-workout recovery to aid muscle repair
Weight Loss	1.6–2.2 g/kg	25–40g	Meal replacement or snack to increase satiety
Muscle Building	1.6–2.2 g/kg	30–45g	Post-resistance training, especially for whole-body workouts

Other Factors Influencing Your Shake

Remember that the ingredients you mix with your protein powder will also impact the overall protein content and absorption rate.

Mixing with Milk: Using milk instead of water can add an extra 8 grams of protein per cup, plus additional carbs and fat. Soy milk is a good plant-based alternative with comparable protein levels.
Adding Greek Yogurt: Half a cup of Greek yogurt can boost your shake by up to 18 grams of protein.
Adding Nuts or Seeds: Chia seeds, peanut butter, or other nuts add both protein and healthy fats, which can increase satiety and nutrient density.
Type of Protein: Different protein types are absorbed at different rates. Whey protein is fast-digesting, making it ideal for post-workout. Casein is slow-digesting, useful for keeping you full for longer periods.

In conclusion, the 'right' amount of protein to put in a shake depends entirely on your personal goals and needs. By first calculating your total daily protein requirement and considering your fitness objectives, you can strategically use a protein shake to efficiently and conveniently meet your nutritional targets. Remember, while a protein shake can be an excellent supplement, it should always be part of a balanced diet rich in whole foods.

For more information on the timing and types of protein, you can consult this guide from Myprotein UK.

Frequently Asked Questions

For muscle gain, a standard dose of 20-30 grams of protein per shake is effective. However, some studies suggest that larger doses of 40+ grams after intense, whole-body resistance training may yield greater results.

For weight loss, a shake with 25-40 grams of protein can help increase satiety, reduce hunger, and preserve lean muscle mass during a calorie deficit.

Mixing with milk will generally add more protein (about 8 grams per cup), resulting in a creamier, higher-calorie shake. Using water creates a lighter shake with lower calorie content. The choice depends on your preference and dietary goals.

A protein shake is most effective within a 5-hour window around your workout, particularly post-exercise to aid in muscle recovery. It can also be used as a convenient snack or meal replacement to help meet your daily protein targets.

While it's difficult to consume 'too much' protein in a single shake from a safety perspective for healthy individuals, anything significantly over 40-50 grams at once may not provide additional benefit for muscle synthesis and could contribute excess calories if you are not exercising intensively.

First, find your recommended daily protein intake based on your goals (e.g., 1.6-2.2 g/kg for muscle gain). Then, estimate the protein you get from your whole food diet and use a shake to supplement the remaining amount to reach your daily target.

Key factors influencing your protein needs include your age, body weight, activity level, health conditions, and fitness goals (muscle building, weight loss, etc.).