The Truth About Fat Loss, Muscle Gain & Motivation: 6 Myths Busted
Part 5: How Much Protein Do You Really Need Each Day?
When it comes to building muscle, losing fat, and fuelling performance, protein always gets the spotlight.
But with so many numbers flying around—1g per pound of bodyweight, 2g per kilo, or even more—it’s easy to get confused.
So… what’s the minimum you actually need?
Let’s bust the myth 👇
Myth: “You Need Huge Amounts of Protein to See Results” ❌
It’s true that protein is essential for building muscle, supporting recovery, and keeping you full when you’re dieting.
But you don’t need endless chicken breasts or shakes to hit your goals.
Research shows there’s a sweet spot where protein does its job best—anything far above that isn’t magic, just extra calories.
The Science on Daily Protein Needs 🧬
✅ General population: 0.8g per kg bodyweight (the RDA minimum).
✅ Active adults / training regularly: 1.2–2.0g per kg bodyweight.
✅ Strength athletes / building muscle: 1.6–2.2g per kg bodyweight.
✅ Fat loss phase (cutting): 2.0–2.4g per kg bodyweight (to preserve muscle).
For most people training consistently, 1.6–2.2g per kg is the sweet spot.
That’s enough to maximise muscle growth, protect lean mass, and keep you satisfied—without wasting calories.
Does More Protein = More Muscle? 🥩
Not necessarily. If you’re already hitting that optimal range, adding extra protein won’t supercharge growth.
Muscle gain also depends on:
Progressive training (overload matters!)
Enough total calories (you can’t build from nothing)
Recovery and sleep
Think of protein as the building blocks. But without the training stimulus and energy, the blocks won’t be used.
Practical Tips to Hit Your Daily Target 💡
Spread protein across 3–5 meals/snacks.
Use a mix of whole foods (meat, fish, eggs, beans, lentils, tofu).
Add convenience when needed: shakes, yoghurts, bars.
Focus on consistency across the week—not perfection every single day.
The Bottom Line: Minimum Protein Intake
Most active adults should aim for 1.6–2.2g/kg/day.
During fat loss, go slightly higher to protect muscle.
More isn’t always better—balance protein with carbs and fats for performance and recovery.
At Coached FITT, we’ll help you build a nutrition plan that works for your lifestyle—not just a number on a calculator.