Protein Intake: A Comprehensive Guide

Protein, a cornerstone of muscle development, is a vital macronutrient that plays a pivotal role in tissue repair, muscle recovery, and overall optimal health. As we journey through different stages of life, our protein requirements evolve. Moreover, the type of exercise, be it weightlifting, walking, HIIT, or yoga, can significantly influence these protein needs.

Before we get started let’s make sure we understand the basic units and there meaning


g = grams of protein

kg refers to your lean body weight. Lean body weight is basically your weight minus fat, so this includes muscle, organs, bones, and the brain. You’ll need to make a reasonable guess.

Day is just that. In a day, you need to consume the required grams of protein for every kg of your lean body weight.

Protein Requirements by Age

Children and Adolescents

During these foundational years of muscle development, it's crucial to prioritize protein. For children aged 1 to 13, the protein Recommended Daily Allowance (RDA) underscores the importance of 0.85 to 0.95 grams of protein per kilogram of body weight daily. Adolescents, in their peak years of growth and muscle development, should target around 1.8 g/kg/day.

Adults (Men and Women)

As the pillars of optimal health, adults aged 19-59 should focus on a protein intake of 1.6 g/kg/day. Those on a journey of muscle development can consider amplifying their intake to 2 g/kg/day, and for those eyeing weight loss while preserving lean mass, a protein intake of up to 2.1 g/kg/day is ideal.


Embracing the golden years with optimal health means adapting to changing protein needs. Seniors, aiming for muscle recovery and combating the natural decline of muscle mass, should aim for 1.2 g/kg/day. For those still passionate about muscle development, up to 2 g/kg/day is recommended.

Tailoring Protein Intake Based on Exercise

Weightlifting A favorite for muscle development enthusiasts, weightlifting tears down muscle fibers, necessitating enhanced protein for muscle recovery.

- Beginners: 1.6 to 1.7 g/kg/day*

- Advanced Lifters: 1.8 to 2.2 g/kg/day

Walking Beyond being a simple exercise, walking is a pathway to optimal health and muscle maintenance.

- Casual Walkers: 1.2 to 1.4 g/kg/day

- Brisk Walkers: 1.4 to 1.6 g/kg/day

HIIT (High-Intensity Interval Training) 

A testament to endurance and muscle development, HIIT demands a higher protein intake.

- HIIT Enthusiasts: 1.7 to 2.0 g/kg/day

Yoga Beyond flexibility, yoga is a dance of balance, strength, and muscle development.

- Regular Yogis: 1.4 to 1.6 g/kg/day

- Advanced Practitioners: 1.6 to 1.8 g/kg/day

In the quest for optimal health, understanding your protein needs is paramount. Whether you're into weightlifting, walking, HIIT, or yoga, adjusting your protein intake is key to muscle recovery and development. Embrace the journey of optimal health by tailoring your protein intake to your age and exercise.

A word about plant based and animal based protein.

Animal based proteins are known as complete proteins. So a 1/4 pound of beef, a scoop of whey, or a breast of chicken provides your body with all the building blocks it needs.

Those eating a plant based diet need to be careful to include different plants to ensure they add up to cover all proteins.

May the gains be ever in your favor!