How much Protein? Protein Intake Chart

Unique Protein Intake Chart for men and women

Old Bull protein powder includes a 30g scoop. Old Bull protein is an Isolate, so it is higher in protein percentage. Each scoop delivers around 25 g of protein with a great taste.

Check out your protein percentage protein versus total to be clear on intakes.

Questions

1. How many protein shakes should I, can I have in a day?
2. What should my daily protein intake be?
3. Does protein intake differ by age? 
4. Does protein intake differ by body shape and weight?
5. Do I need more protein if I am training?

The above are questions are users would generally ask. Not much clear guidance out there.

Drivers of protein needs

See our Getting Started with Protein Guide here.

The ideal number of protein shakes are determined primarily by your size, diet, and level of activity.

Generally, the bigger you are, the less protein you consume daily, and the more active you are, the more protein you need. Amounts also differ between men and woman, mainly due to size and muscle size. So key drivers include:

Australian recommended guidelines.

The Australian recommended guidelines are an EAR* of 0.84g/kg for men and 0.75g/kg for women. More in our Protein Users Guide.

There is however some evidence to show that men over 53 years old have 25% higher protein requirements for maintenance, and this again increases at 70. 

* EAR = An intake value that is estimated to meet the requirements of half the healthy individuals in the group, so really a guideline.

The above however is general, a one-size-fits-all and does not consider varying body shapes and sizes, sex, or activity levels! So, read more.

Chart instructions for use

1. Move down the left-hand column until you get to the weight closest to your weight.

2. Then, use the "Base" column or if you're active and exercise, move across to the right from your applicable weight until you get to the column which best represents the calories you burn from exercise or activity, on any particular day. (Calories totals are shown at the top if each column).

3. Where the Weight row and the Base or Calorie columns intersect is the suggested daily protein intake in grams. (See assumptions below).

PROTEIN INTAKE CHART FOR MEN

PROTEIN INTAKE CHART FOR WOMEN

Assumptions

• 1g of protein is 4 calories and protein content from calories is 20%. (The average based on various research papers). Australia and New Zealand nutrient reference values and guidelines quote a min of 10% and a max of 35%. 
• Body composition is not taken into account in the above or individual circumstances or health conditions.

But keep in mind.

Daily protein needs.

Much of what we eat already includes protein (See images below). If you are not consuming enough protein in your diet, you may have a protein gap. In addition, as we get older we might eat less to maintain a certain weight, or not eat food rich in protein.

We may be reducing our protein intake without even knowing. 

Protein shakes are a great way of filling this gap. They can help to get that intake on track and having a shake a couple of hours either side of your meal can improve absorption.

Example of protein intake.

How much protein?

OK, so think about your average daily diet: milk, meat, poultry, fish, vegetables and fruit etc, and the total amount of protein in grams consumed as part of that diet. Most of us have a routine, so this should be easy. (Use an app like MyFitnessPal to help if required.)

Then use the tables above to work out a guideline for your protein requirement.

For example, my numbers are as follows:

I am 90 KG and would burn on average an additional 500 calories a day from walking or short runs at a minimum.

My base need is 76 g, and with my exercise around 101 g. I know a large flat white is around 8 g, and my meals would have around another 50 g. On an average day I would have a shake in the morning, and then after exercise, so around 50 g of protein from protein powder making it around 108 g in total.

Perfect for me to help retain and gain muscle mass. A good protein also helps manage appetite.

Find out more about protein in the podcast below:

Still not sure? You can find our guide on how to calculate your daily protein needs in more detail right here. Proteins are packed with Amino Acids and come in various shapes and forms. You can find also out more about the various types of Protein available on the market here.

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