How much protein should you take per day? A practical guide based on y

Protein is one of the most important nutrients for the body’s proper functioning. It not only contributes to muscle development, but also to the maintenance of bones, skin, hair, and the immune system. However, one of the most common questions among those who pay attention to their diet is: how much protein to take per day.

In this article, we explain how many grams you really need and how to meet those requirements effectively and naturally, especially if you are looking to stay active and fit with products like Fit Blend™ from Báefa Food.

Why is it important to know how much protein to take?

It is not just about “eating more protein,” but about adjusting the amount to your personal needs. Consuming less than needed can lead to loss of muscle mass, fatigue, and slower recovery after exercise. On the other hand, consuming more than you need without proper planning does not provide additional benefits either.

Recommendations according to your lifestyle

1. Sedentary adults

The recommended minimum intake is 0.8 grams per kilogram of body weight. For example, a person weighing 60 kg should consume about 48 g of protein per day.

2. Active individuals

If you engage in regular physical activity (2–4 times per week), your needs increase to 1.2 – 1.5 g/kg. For a person weighing 70 kg, that means between 84 and 105 grams per day.

3. Athletes or people who want to gain muscle mass

To optimize muscle growth and recovery, it is recommended to consume between 1.6 – 2.2 g/kg. In other words, someone weighing 75 kg and training intensely may need between 120 and 165 g per day.

4. Older adults

Aging naturally reduces muscle mass. To help prevent its loss, an intake of 1.2 – 1.5 g/kg is recommended even if physical activity levels are not high.

How to calculate how many grams of protein per day you need

It is very simple. You only need to:

Convert your weight to kilograms (if it is in pounds, divide it by 2.2).
Multiply it by the factor that matches your activity level.

Example:
Active person weighing 70 kg → 70 x 1.5 = 105 g of protein per day

How can you easily meet those needs?

In addition to including protein-rich foods in your meals (eggs, fish, legumes, nuts...), you can rely on supplements specifically formulated to help you reach your goals, such as Fit Blend™ from Báefa Food.

Fit Blend™: your daily ally for meeting your protein requirements

Fit Blend™ is an all-in-one supplement formulated to help you improve your body composition and feel fitter. It contains whey protein, one of the most complete sources thanks to its high essential amino acid content and rapid absorption.

But it is not just a protein shake: its formula also includes functional ingredients divided into five categories that support your goals:

Prebiotic fiber: increases satiety and regulates digestion.
Postbiotic: improves the microbiota and helps reduce visceral fat.
Chromium: stabilizes glucose levels.
Ashwagandha: helps reduce stress and anxiety, factors that can influence muscle gain or loss.
Whey protein: key for muscle maintenance and development.

All with a creamy texture and a delicious taste, ideal to take after training or as part of your breakfast.

Some frequently asked questions from our customers:

1. Can I take Fit Blend™ even if I do not train every day?

Yes. Although exercise enhances its benefits, Fit Blend™ is also useful for active people who want to improve their nutrition, control appetite, or maintain muscle mass.

2. Does Fit Blend™ replace a meal?

It is not designed to replace a complete meal, but it can be part of one or serve as a functional snack between meals, especially when you need an extra contribution of protein and satiety.

3. When is the best time to take Fit Blend™?

You can take it at breakfast, as a snack, or right after training. What matters is integrating it into your daily routine in a way that meets your protein needs.

Knowing how much protein to take per day is key to achieving your goals, whether that is gaining muscle, losing fat, or simply feeling better.

The key is to personalize the dose to your body and lifestyle, and rely on complete solutions such as Fit Blend™ to reach your daily requirement in a practical and healthy way.