Daily Protein: How Much You Need and How to Reach It

By the Nova Pharma team · Published August 7, 2024 · Updated November 13, 2026

A healthy adult needs at least 0.8 g of protein per kg of body weight per day, according to Health Canada. For active people who train, the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg per day (2017), split into several servings.

How much protein do you need per day?

Your needs depend mostly on your weight and activity level. To calculate them, multiply your weight in kilograms by the benchmark that fits you.

Not very active: 0.8 g/kg. A 70 kg person aims for about 56 g a day.
Active or strength training: 1.4 to 2.0 g/kg. The same person aims for 98 to 140 g a day.

You may have heard the "1 g per pound of body weight" rule. That works out to about 2.2 g/kg, above the highest benchmark. A meta-analysis of 49 trials and 1,863 participants (2018) found that muscle gains linked to protein level off, on average, around 1.6 g/kg per day. To learn more, read our complete guide to protein.

Should you spread your protein over the day?

Yes, it is the most effective way to reach your total. The International Society of Sports Nutrition suggests 20 to 40 g of protein every 3 to 4 hours. A 2018 review proposes a benchmark of about 0.4 g/kg per meal, over at least four meals.

In a study on post-exercise recovery, four 20 g servings every 3 hours stimulated muscle protein building more than two large servings or eight small ones. The study only included 24 young men over 12 hours, but it points in the same direction as the recommendations.

Breakfast is often the meal with the least protein. It is the first place to add a serving. Our ideas for protein-rich snacks also help close the gap.

Whey or collagen: which protein should you choose?

For building muscle, whey is the benchmark; collagen is a light addition to a varied diet. The difference comes down to amino acids. Whey isolate is a complete protein, rich in leucine, the amino acid that switches on muscle protein building. Collagen contains no tryptophan, so it is not a complete protein.

That does not make collagen useless. An analysis published in Nutrients (2019) estimates that collagen peptides can supply up to about 36% of the day's protein without unbalancing essential amino acid intake, as long as the rest comes from a varied diet.

	ISO BLEND	Juicy
Protein type	Whey isolate + hydrolyzed bovine collagen	Hydrolyzed bovine collagen
Protein per serving	26 to 27 g depending on flavour	21 g (84 calories, 0 g sugar)
Complete protein	Yes (whey base)	No
Texture	Creamy shake	Light, juice-style drink
Sizes	454 g and 908 g	Tub, 3 flavours
Best for	After training, breakfast, recipes	Refreshing snack, hot days

Why choose ISO BLEND for recovery?

ISO BLEND is the option to favour when your goal is recovery and muscle mass. ISO BLEND combines fast-absorbing whey protein isolate and hydrolyzed bovine collagen in a single formula. Each scoop provides 26 to 27 g of protein depending on the flavour, making it a simple way to help meet your daily protein needs.

It mixes easily with water or your favourite drink and comes in Chocolate, Maple, Vanilla and Cookies and Cream. It is available in a 454 g bag or a value-size 908 g bag. All flavours contain milk; Cookies and Cream also contains wheat and soy.

Who is Juicy for?

Juicy suits people who find shakes too heavy and want a protein that drinks like juice. Made with hydrolyzed bovine collagen, Juicy provides 21 g of protein per serving, with 84 calories and 0 g of sugar. It helps support muscle recovery after exercise and helps maintain and build lean muscle mass. It comes in three flavours: Fresh Lemonade, Strawberry Kiwi and Blue Raspberry.

Mix one scoop in 400 to 500 ml of cold water. Since it is not a complete protein, use it alongside varied meals, not as your only protein source.

How do you add more protein to your day?

Start with one meal at a time, then add snacks. Here are some simple ideas:

At breakfast: add a scoop of Vanilla or Maple ISO BLEND to your oatmeal or smoothie.
As a snack: an ice-cold glass of Juicy or a Greek yogurt.
After training: an ISO BLEND shake within the hour.
In the kitchen: add ISO BLEND to pancakes, muffins or energy balls.
At dinner: a palm-sized serving of meat, fish, tofu or legumes.

Log your intake for a few days in a food-tracking app to see where protein is missing. If you strength train, also read how to build lean muscle without wasting money.

What precautions should you take?

Protein powders are foods, but they are not right for everyone. ISO BLEND contains milk. If you have kidney disease, are pregnant or breastfeeding, or follow a special diet, talk to a health care professional before significantly increasing your protein intake. Always follow the dose on the label: 1 to 4 servings a day for Juicy, depending on your needs.

Frequently asked questions

Is 1 g of protein per pound too much?

For most people, it is more than needed. It works out to about 2.2 g/kg, while benchmarks for active people range from 1.4 to 2.0 g/kg.

Can Juicy replace ISO BLEND?

Not completely. Juicy is a collagen protein, which is not complete. It complements a varied diet well, but for muscle recovery, a whey-based protein such as ISO BLEND remains the base.

Why does ISO BLEND contain collagen?

To combine two proteins in one drink: whey isolate, a fast-absorbing complete protein, and hydrolyzed collagen. The whey provides all the essential amino acids.

When should you take protein powder?

Your daily total matters more than exact timing. Spread your servings every 3 to 4 hours, and have one after training if it is convenient.

Does protein make you bulky?

No, not on its own. Muscle gain depends mainly on strength training and total calorie intake.