Consuming a protein supplement like whey to increase your daily protein intake can be really convenient. However, it can be a little tricky to decide how much to take it. Although protein is one of the main nutrients for muscle building & weight loss but consuming it too much or too less could actually hinder your progress. 

To determine how much protein you need & how much you may need to supplement, your activity level, size and your overall goals are the three main factors. For the average healthy person, the DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram bodyweight. However, it’s needed more if individuals are active and/or working to build muscle often.

• Whey Protein Dosage for Weight Loss

Many studies show that eating a diet with 25 to 30% of calories coming from protein helps in increased weight loss.

A shake made with two scoops of whey protein offers approx. 25 grams of protein. For optimal results, drink your shake after a workout as soon as possible. However, you may need an additional shake per day if you struggle to get enough protein with meals. In the same way, your calorie and protein needs will likely be even higher if you’re highly active (four or more workouts per week).

• Whey Protein Dosage for Muscle Building

A diet rich in high-quality protein is required for building muscle or bulking. You’re probably lifting heavier weights & working harder in the gym if you’re working to build muscle. More muscle fibers are broken down when there is more fatigue on the muscle. Therefore, along with lifting weights, it’s important to consume plenty of protein to increase muscle mass & support the process of repairing and building new muscle tissue.

The amount of protein you need for building muscle depends on your training. The recommended amount of protein to build muscle is 2.2 grams per kilogram body weight for individuals who train moderately (workout three times or less per week). Using this guideline, if a person weighs 200 pounds, the recommended amount of protein to build muscle is 200 grams daily. For such people, whey protein supplement can help achieving such a high protein goal.

Individuals who are moderately active may need slightly less protein (as low as 1.6 grams per kg body weight). It’s recommended to start with a lower amount of protein if you’re working out three or less times per week.