Ask ten people how much protein you need and you will get ten different answers, usually delivered with total confidence. One says a gram per pound of bodyweight, another says the government guidelines are plenty, and your cousin swears by three shakes a day.
So how much protein do you need, really? The honest answer depends on your size, your goals and how hard you train. But it is far less mysterious than the internet makes it sound. Research on resistance training consistently shows that people who lift regularly benefit from eating more protein than the minimum recommended for sedentary adults.
As coaches serving members across Vancouver, Port Coquitlam and the Lower Mainland, we answer this question almost daily. Here is the practical version: how to set your target, how to hit it with real food, and when it is worth getting help from a nutrition coach.
How Much Protein Do You Need Per Day?
The standard recommended dietary allowance for adults is about 0.8 grams of protein per kilogram of bodyweight per day. That figure is designed to prevent deficiency, not to optimise muscle growth, recovery or fat loss.
For people who strength train, a commonly cited evidence-based range sits between about 1.4 and 2.0 grams per kilogram per day, with many analyses of resistance training studies pointing to roughly 1.6 grams per kilogram as the point where additional benefit levels off. Individual needs vary, and anyone with a medical condition, especially kidney disease, should speak with a doctor or registered dietitian first.
A Quick Example
Say you weigh 70 kg. At 1.6 g/kg, your daily target is about 112 grams of protein. Spread over four meals, that is roughly 28 grams each, which is very doable with ordinary food. If you prefer pounds, a target of around 0.7 grams per pound lands in the same neighbourhood.
Why Protein Matters for Training, Fat Loss and Aging
Muscle Repair and Growth
Every hard session creates microscopic damage in your muscle fibres. Protein supplies the amino acids that rebuild them stronger. Without enough, you still train, but you recover and adapt more slowly.
Fat Loss Without Losing Muscle
When you eat in a calorie deficit, your body can burn muscle along with fat. Higher protein intake, combined with resistance training, helps protect lean mass. It also tends to keep you fuller, which makes a deficit easier to stick to.
Staying Strong as You Age
Muscle mass declines gradually with age unless you actively defend it. Strength training plus adequate protein is one of the best long-term strategies for keeping your independence, bone health and energy. It is never too late to start.
Easy Ways to Hit Your Protein Target With Real Food
You do not need to live on shakes. Aim for a solid serving of protein at every meal and the number takes care of itself.
- Breakfast: Greek yogurt with berries and nuts, or a three-egg scramble with spinach (about 20 to 30 grams).
- Lunch: a chicken, salmon or tofu bowl with rice and vegetables (about 30 to 40 grams).
- Snack: cottage cheese, a protein shake, edamame or jerky (about 15 to 25 grams).
- Dinner: lean beef, fish, lentils or tempeh with a big side of vegetables (about 30 to 40 grams).
- Local tip: BC salmon and Pacific seafood are fantastic protein sources, and many Lower Mainland markets stock them fresh.
Plant-Based and Vegetarian Options
You can absolutely reach your target without meat. Combine soy foods, lentils, beans, quinoa, seitan and dairy or eggs if you eat them, and consider a pea or soy protein powder to fill gaps. You may need slightly more total protein to match the amino acid profile of animal sources, so planning matters.
Common Protein Mistakes to Avoid
- Saving it all for dinner: spreading protein across the day works better than one giant serving.
- Ignoring total calories: protein helps, but your overall energy intake still drives weight change.
- Relying only on bars and shakes: whole foods bring fibre, micronutrients and better satisfaction.
- Copying someone else’s numbers: a 90 kg lifter and a 60 kg beginner need different targets.
- Skipping the basics: sleep, hydration, vegetables and consistent training matter as much as the macro.
When to Work With a Nutrition Coach
Numbers on a page are the easy part. The hard part is fitting them into your actual life: shift work, family dinners, a commute across the Lions Gate Bridge, a love of Friday night takeout. That is where nutrition coaching makes the difference.
At Function Health Club, our nutrition coaching works alongside your training, whether you train with us in Downtown Vancouver, in Port Coquitlam, or online through Function Anywhere. We help you set realistic targets, build meals you enjoy, and adjust as your results come in. No extreme rules, no guilt, just a plan that fits.
Pairing coaching with personal training is especially powerful. Your trainer builds the programme, your nutrition coach fuels it, and the two work together so each phase of training is supported by the right food.
Protein Timing, Supplements and Special Cases
Does Timing Matter?
Total daily protein matters most. That said, a serving of 25 to 40 grams within a few hours either side of training is a simple, sensible habit, and spreading intake across three to four meals gives your muscles a steady supply of amino acids. Do not stress about a so-called anabolic window; a normal meal after your session works fine.
Are Protein Powders Worth It?
Powders are a convenience tool, not a requirement. A whey, casein or plant-based shake is handy when you are rushing from the gym to work or when your appetite is low. Choose a product that is third-party tested, keep the ingredient list short, and treat it as a supplement to real meals rather than a replacement.
What About Women, Older Adults and Busy Parents?
Women who lift often under-eat protein, which can slow progress and recovery, so it is worth checking your numbers. Older adults may benefit from higher per-meal servings to stimulate muscle building. Busy parents and shift workers usually do best with prepared staples such as hard-boiled eggs, rotisserie chicken, canned fish and Greek yogurt, so the right choice is always the easy one.
Your Next Step
Start small this week. Work out your target using the 1.6 g/kg guideline, add one protein-rich food to each meal, and notice how you feel in training. If you want a plan tailored to your body and goals, the team at Function is ready to help.
Reach out to book a nutrition consult and take the guesswork out of eating for strength.
