Nutrition Blogs

Understanding Your Daily Protein Needs

Protein is one of the most important nutrients for the body. It supports muscle growth, metabolism, immunity, and overall health. While most people know protein is essential, many are unsure how much protein they actually need each day.

The right amount of protein depends on several factors such as age, body weight, activity level, and health goals.

Why Is Protein Important?

Protein plays multiple roles in the body, including:

• Supporting muscle repair and growth
• Helping maintain a healthy metabolism
• Strengthening immunity
• Supporting healthy skin, hair, and nails
• Aiding recovery after physical activity

Getting enough protein daily helps the body stay active, strong, and resilient.

Factors That Affect Your Protein Requirement

Your daily protein needs are not the same as someone else’s. They depend on:

• Age: Children, adolescents, and older adults may need different amounts
• Body weight: Heavier individuals usually need more protein
• Activity level: Active people and athletes require higher protein intake
• Health goals: Muscle gain, weight loss, or maintenance all influence protein needs

Recommended Protein Intake Based on Goals

For General Health

• Around 0.8–1.2 g per kg of body weight
• Suitable for moderately active individuals

For Muscle Building & Strength Training

• Around 1.6–2.2 g per kg of body weight
• Helps support muscle growth and recovery

For Weight Management

• Around 1.2–1.6 g per kg of body weight
• Helps control appetite and preserve lean muscle

For Older Adults

• Around 1.0–1.2 g per kg of body weight
• Helps prevent age-related muscle loss

For Pregnant & Breastfeeding Women

• Around 1.2–1.5 g per kg of body weight
• Supports the nutritional needs of both mother and baby

Best Sources of High-Quality Protein

• Soya TSP Products: Available in different shapes and textures, offering a convenient way to increase protein intake
• Soya Flour: A great option for those who prefer softer foods while still meeting protein needs
• Other Plant-Based Sources: Lentils, chickpeas, quinoa, nuts, and seeds
• Other Plant-Based Sources: Lentils, chickpeas, quinoa, nuts, and seeds
• Animal-Based Sources: Eggs, fish, chicken, and dairy products

With 52% high-quality protein, soya-based foods are especially useful for meeting daily protein needs efficiently.

Final Thoughts