Protein is the one macronutrient almost everyone underestimates — and getting it right is the difference between losing fat, holding muscle and recovering well, versus spinning your wheels. So how much do you actually need per day? The honest answer is "it depends on your goal and your body weight," but this guide gives you clear numbers to work from.
The Quick Answer
A widely used range, based on bodyweight, is:
- General health: around 0.8–1.0g of protein per kg of bodyweight
- Active / general fitness: 1.2–1.6g per kg
- Fat loss (preserving muscle): 1.6–2.2g per kg
- Muscle gain: 1.6–2.2g per kg
So an 80kg person aiming for fat loss or muscle gain is looking at roughly 130–175g of protein a day. That's a lot more than most people eat without planning for it.
Why Protein Matters So Much
- Satiety — protein is the most filling macronutrient, so higher protein means fewer cravings
- Muscle preservation — in a calorie deficit, adequate protein protects muscle so the weight you lose is fat
- Muscle growth — paired with training, sufficient protein is essential for building lean muscle
- Recovery — your body rebuilds with protein after hard training or injury
How to Actually Hit Your Target
Knowing the number is easy. Hitting it every day is the hard part — especially across breakfast, lunch and dinner. A few practical tips:
- Aim for a solid protein source at every meal, not just dinner
- Target roughly 30g+ per meal as a baseline
- Use convenient high-protein options when cooking isn't realistic
- Track for a week to see where you're actually landing — most people are surprised how low they are
The Easy Way to Hit Your Protein Goals
This is exactly why every MealPrep.nz meal is built with a minimum of 30g of protein — and our Large range carries 40g+. When your meals are already protein-dense, hitting your daily target stops being a maths problem. You just eat.
- Lean range — 400–550 calories, 30g+ protein (great for fat loss)
- Large range — 600–750 calories, 40g+ protein (great for muscle gain)
Every meal has a full nutrition panel, so you always know exactly how much protein you're getting.
Frequently Asked Questions
Can you eat too much protein?
For healthy people, high-protein diets are well tolerated. Most guidelines consider up to around 2.2g/kg safe and effective for active people. If you have kidney issues, check with your doctor.
Is plant protein as good as animal protein?
Animal proteins are "complete" (they contain all essential amino acids). Plant proteins can absolutely work but often need combining to cover the full amino acid profile.
Do I need protein powder?
Not necessarily — whole-food protein is ideal. Powder is just a convenient top-up if you're struggling to hit your target through meals.
How much protein is in your meals?
A minimum of 30g per meal, with 40g+ in the Large range. Exact figures are on every meal's nutrition panel.
Hit Your Protein Target the Easy Way
Stop guessing and stop falling short. Build a plan of high-protein, chef-made meals and hit your daily target without the maths.
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Questions? Email us or call 07 572 5700.
This article is general information, not personalised dietary advice. For specific needs, consult a registered dietitian or your doctor.
General information only, not personalised medical or dietary advice. Individual energy and protein needs vary; speak with a qualified health professional if you have a medical condition or specific nutrition requirements.
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