How Much Protein Do You Actually Need a Day?
How Much Protein Do You Need Each Day?
The short answer: 0.8g of protein per kilogram of body weight if you're generally healthy and not very active. If you work out regularly or want to build muscle, aim for 1.2–2.0g per kilogram.
So for a 70kg person: - General health: ~56g/day - Active / gym-goer: ~84–140g/day
That range sounds wide because it is — it depends on how hard you train, your goals, and how quickly you recover.
Protein Needs by Goal
| Goal | Protein per kg of body weight |
|---|---|
| General health (sedentary) | 0.8g/kg |
| Light activity (3× / week) | 1.0–1.2g/kg |
| Build muscle / active training | 1.6–2.0g/kg |
| Weight loss while preserving muscle | 1.2–1.6g/kg |
Worked example — 70kg active person: At 1.8g/kg, you need 126g of protein a day. That feels like a lot, but it adds up faster than you think across three meals and a snack.
How Much Protein Is in Everyday Foods?
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100g (cooked) | ~31g |
| Canned tuna | 100g, drained | ~25g |
| Eggs | 1 large egg | ~6g |
| Oats | 100g (cooked) | ~2.5g |
| MATES Peanut Butter Bar | 1 bar (60g) | 15g |
Two eggs at breakfast = 12g. A 150g chicken breast at lunch = ~47g. You're already at ~59g by mid-afternoon. One MATES bar as an afternoon snack adds another 15g — putting you at 74g without a full dinner yet.
Does Timing Matter?
Somewhat. Spreading protein across 3–4 meals (rather than eating it all at dinner) helps your body use it more efficiently. Aiming for 20–40g per meal is a reasonable target for most people.
This is where a protein bar fits naturally — when you're between meals, skipping lunch, or just back from the gym and don't have time to cook.
Where a MATES Bar Fits
Whole-food protein — chicken, eggs, fish — is always the foundation. But life isn't always meal-prep friendly.
MATES Peanut Butter Protein Bar gives you 15g of whey protein, 0g of added sugar, and 250 calories in one bar. No cooking, no prep. Made in Kuwait, delivered the same day to all six governorates.
It's not a replacement for real food. It's a convenient top-up when whole food isn't on hand — a treat, not a compromise.
- Shop Peanut Butter Protein Bar (12-pack, 9.600 KD)
- Shop Hazelnut Wafer Bar (12-pack, 9.600 KD)
- Shop Milk Mini Protein (24-pack, 10.800 KD)
Free delivery on orders over 30 KD.
FAQ
How much protein do I need to build muscle? Most research points to 1.6–2.0g per kilogram of body weight per day combined with resistance training. For a 70kg person, that's roughly 112–140g daily.
Can I eat too much protein? For healthy adults, high protein intake is generally safe. Excess protein is either burned for energy or excreted — it doesn't automatically convert to muscle. Focus on hitting your target consistently rather than doubling it.
Is whey protein better than plant protein for muscle? Whey is a complete protein (all essential amino acids) with a high leucine content, which drives muscle protein synthesis. It's one of the most well-studied sources. MATES bars use whey protein.
Does a protein bar count toward my daily protein? Yes. A MATES Peanut Butter Bar provides 15g of whey protein — the same type found in protein shakes. It counts toward your daily total the same as any food source.
How do I know if I'm eating enough protein? Track for 3–7 days using any food-tracking app. Most people consistently underestimate protein at breakfast and overestimate it overall. Common gaps: breakfast, afternoon snacks, and days when meals get skipped.
