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

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 shop@mealprep.nz or call 07 572 5700.

This article is general information, not personalised dietary advice. For specific needs, consult a registered dietitian or your doctor.