We all know whey protein is great for fat loss and muscle gain. Athletes, gym goers, fitness experts and nutritionists all recommend it. But how much whey protein should you take? How much protein does your body need? Why do you even need protein?

These are some of many questions that people find themselves asking. To make your life easy, we have come up with a definitive guide to help you decide how much whey protein you should take.

Know More About: What is Whey Protein?

Why Do You Need Protein?

Protein is a macronutrient and is required in large quantities by the body. Unlike fat and carbohydrates, our body isn’t very good at storing protein. For this reason, people flock to whey like a moth to a flame.

These are some of many reasons why protein is so important for your body:

  • Protein plays a vital role in building and repairing tissues
  • It makes enzymes, hormones and other bodily chemicals
  • Protein is also the building block of bones, muscles, blood, skin and cartilage
  • Additionally our hair and nails are also mostly made from protein

Check out the benefits of whey protein

How Much Protein Does Your Body Need?

Exercise Protein (Grams/Kg of weight)
Running 1.6g/kg
Bodybuilding (lean muscle mass) 1.2-1.8g/kg
Power Sport Athletes (Olympic lifting etc.) 1.6-2.0g/kg
Advanced Bodybuilding 2.3-3.1g/kg
Sports (football, basketball etc.) 1.4-1.7g/kg

Ideally, our body needs 0.8-1 grams of protein per kilogram of our weight. So an average, a man that weighs 80 kgs needs about 64-80g of protein daily. However, people that exercise need a little more.
(Know how to use whey protein for fat loss)

These are daily protein requirements and not whey protein recommendations. Ideally the best thing to do is consume required protein through whole foods and a natural diet. However, this may not always be possible.

When you can’t meet your daily protein require limit, then take protein supplements to balance your diet. Ideally, two scoops of whey protein per serving (shake) is enough. This amounts to about 20-40 grams. You can also use some whey protein alternatives to meet your daily protein requirements.

There are also many types of whey protein. Learn more about which type of whey protein suits your daily dietary need.

High Protein Foods

Food Protein Calorie
Eggs 6 grams 78 calories
Almonds (28 gram serving) 6 grams 161 calories
Chicken Breast (Roasted &Without Skin) 53 grams 284 calories
Oats (Half a cup) 13 grams 303 calories
Cottage Cheese/Paneer (226 grams) 27 grams 194 calories
Milk (1 cup whole milk) 8 grams 149 calories
Tuna (154 grams) 39 grams 179 calories

(These are the best times to drink whey protein for maximum results)

The list shows protein rich whole foods. Those who exercise a lot will find it difficult to meet their daily protein requirements with just these food. They should take whey protein powder.


When you start seeing results by using whey protein you get excited. This has led many people to increase the amount of whey protein.

Over consumption of anything is bad. Over consumption of whey protein can have side effects. So, make sure you limit the amount of protein intake to your daily requirement.

Important Questions About Whey Protein Answered 

How much whey protein powder should I take in a day?

The amount of Whey Protein powder intake depends on your daily dose of physical exercise. However, two scoops (20-40 grams) of protein powder is enough for a day.

How much whey protein is safe for consumption on a daily basis?

20-40 grams of Whey Protein is safe to consume per day.

How often should I take Whey protein?

Whey Protein should be taken once in a day (20-40 grams).

How much Whey protein should I take daily to build muscle?

1 gram of protein per pound of body weight per day should be taken daily to build muscle. For example- if you weigh 150 pounds then 60-90 grams of Whey protein can be taken.

What are the side effects of whey protein?

Whey Protein is generally considered safe for consumption.. However,  over consumption of whey protein can cause increased bowel movements, nausea, thirst, bloating and other stomach related issues.

Can you survive on protein Shakes?

No, you can’t survive on protein shakes. Your body needs essential vitamins and minerals every day for its normal functioning.

Should I drink protein shakes every day?

Yes, you should drink protein shakes every day if you are trying to build body mass.

Can I take whey protein on rest days?

Yes, you can take Whey protein on rest days.

Can you drink Whey protein without working out?

Yes, Whey protein can be consumed as a healthy and filling snack.  

Buy Whey Protein

Whey protein is beneficial, but can burn a hole in your pocket. You can compare Endura Mass Price and Herbalife Product Prices on CashKaro to determine which is the retailer selling each product for the lowest price. Furthermore, you can buy products from BSN online as well. CashKaro allows you to compare prices, avail discounts and even earn Cashback. This is probably the smartest way to save money when you buy whey protein online.

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Weaving together scientific curiosity and extensive research to create meaningful content that provides relevant and engaging information applicable to the readers lives. A full-time bookworm and a part-time writer driven by passion, motivation & dedication!


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