How Much Protein Do You Actually Need?
Aug 01, 2026
The honest range for someone training hard is 1.6–2.2g of protein per kilogram of bodyweight per day. An 80kg member training four times a week lands around 130–175g.
Food first: eggs, chicken, mince, daal and yoghurt do most of the work. A shake is there for the days you cannot cook — not as the plan itself.
Practical split
- Breakfast: 30–40g
- Post-training: 30–40g (this is where a shake earns its place)
- Dinner: 40–50g
Ask a coach on the floor if you want this mapped to your own weight and schedule.
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I'm the founder of Profitness — Vehari's first professional gym — and I've spent over 12 years earning titles including Mr. Pakistan, Mr. Punjab, Mr. South Punjab, Mr. Multan Division, Mr. Iron Man, and Mr. Vehari. As a certified fitness trainer, dietitian, and rehab specialist, I don't just coach you to lift — I build programs around your body, your goals, and your life. Whether you're starting from zero or chasing a podium, you're in the right place.
