How much protein should I take per day?

Protein is an essential macronutrient for maintaining and building muscle mass, regulating metabolic functions, and promoting satiety. But one of the most common questions is: how much protein do I need per day? The answer depends on several factors such as your activity level, age, body weight, and personal goals.

In this article, we explain how to calculate your daily protein needs and how Fit Blend™ by Baía Food can help you meet them in a practical and effective way, especially if you are looking to improve your body composition, control appetite, or keep your metabolism active.

How much protein do I need?

The ideal amount of protein you should consume per day is calculated per kilogram of body weight. Below, we show you a general guide based on your lifestyle:

0.8 g/kg → Sedentary adults (minimum to maintain basic functions).
1.2 - 1.6 g/kg → Active people who perform moderate exercise.
1.6 - 2.2 g/kg → People who train frequently or aim to increase muscle mass.
>2.2 g/kg → High-performance athletes or people on hypocaloric diets aiming for fat loss (under professional supervision).

Example:
An active person weighing 70 kg could need between 112 and 154 g of protein per day (70 kg × 1.6–2.2 g/kg).

Factors that influence your protein needs

Physical activity level
Exercise, especially strength training, increases protein needs to repair and build muscle tissue.
Age
As we age, we need more protein to help prevent the loss of muscle mass (sarcopenia).
Personal goals
Those looking to lose fat without losing muscle, or increase size, require a higher intake.
Body weight and composition
The calculation is based on body weight in kilos, although ideally it should also be adjusted according to lean mass percentage.

How to reach your daily protein intake

Distributing protein throughout the day is key for good absorption. Make sure to include protein sources in each main meal. Some ideas:

Breakfast: eggs, Greek yogurt, protein powder.
Main meals: chicken, fish, legumes, tofu.
Snacks: nuts, protein shakes, hummus.

Having trouble reaching your protein goals? Here is where Fit Blend™ comes in

Fit Blend™ is much more than a source of protein. It is a functional supplement designed to help you be more FIT thanks to a combination of ingredients with scientific evidence at effective doses.

What makes Fit Blend™ unique?

Whey protein: provides the amino acids needed to build muscle and increase satiety.
Prebiotic fiber blend: supports gut health, regulates transit, and helps you feel full for longer.
Postbiotic: helps reduce visceral fat and promotes a healthy microbiota.
Chromium: helps regulate blood glucose levels, preventing hunger spikes.
Ashwagandha: helps reduce stress, which often interferes with our physical and metabolic goals.

This synergy of ingredients makes Fit Blend™ an ideal functional shake for after training or as a snack between meals. It helps you reach your daily protein goals, while supporting your microbiota and regulating your metabolism.

Some frequently asked questions from our customers:

1. Would Fit Blend™ be suitable for me if I do not exercise?
Yes. Although its effect on muscle mass is enhanced by exercise, its benefits on satiety, metabolism, and the microbiota are useful in any lifestyle.

2. Can I take Fit Blend™ more than once a day?
Yes, as long as it is part of a balanced diet. You can take it as breakfast, post-workout, or between meals according to your protein needs.

3. Is it suitable for weight loss diets?
Absolutely. Its high protein and fiber content, together with chromium, helps control appetite and stabilize blood sugar, key factors in a fat-loss process.

Knowing how much protein you need is fundamental to achieving your health, performance, or body composition goals. Whether you are just starting to train, looking to lose fat, or gain muscle, your protein intake will make the difference. With Fit Blend™, meeting those requirements is easier, more practical, and more effective.