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How Much Protein Do We Really Need in One Day?

January 08, 2020

Vanilla protein milkshakes with sprinkles not he rim.  High in protein, fun, and delicious.

It’s officially 2020, the year you redefine your fitness goals! While it’s true that only 8% of people stick to their New Year’s resolutions, we want to make it easier than ever to define your goals and actually stick to them! If you’re reading this, odds are you’re one of those 8%.

Most people think exercise is the main factor of weight loss, but your diet makes the biggest impact

Calculating macros can feel like a daunting and even confusing task, especially when planning to reassess your health goals. With the new year, many hope to transform their physique by either increasing muscle mass, losing weight, or even staying true to their current routine. Regardless of your goal, protein plays a HUGE factor in weight gain, and weight loss. 

Everyone knows that a healthy diet comprises of carbs, protein, and fat, but the truth is most of us are clueless about how much protein we really need every day. Depending on your fitness goals, your protein requirements might change. That’s why we broke down how much protein you need in order to achieve your personal goals!

If you’re of healthy weight, active, and wish to keep your weight, aim for 0.64–0.73 g/lb of protein

If you’re of healthy weight, active, and wish to build muscle, aim for 0.64–1.09 g/lb of protein

If you’re of healthy weight, active, and wish to lose fat, aim for 0.82–1.23 g/lb of protein

If you’re overweight or obese, aim for 0.54–0.68 g/lb of protein

Protein is Important...Very Important

Did you know your muscles are largely made of protein? Muscles are constantly being broken down and rebuilt every single day. In order to gain muscle, your body needs to synthesize more protein than it breaks down. When it comes to metabolism, along with many other factors of gaining/losing weight, protein plays a key role. When losing fat, it's important to have higher amounts of protein than your typical diet. 

Your body burns calories trying to maintain its muscle mass. Adequate protein consumption allows your body to hold onto it’s muscle content, while helping your body maintain a healthy calorie-burn 24/7. 


Calculate Your Recommended Protein Intake:

If you’re unsure of how much protein you need, visit to find your recommended protein intake based on your lifestyle and fitness goals!

Finding the right sources of protein for your body can be even more difficult. You might not always have the time to prepare protein everyday, or you might just want a quick, tasty meal after a workout. 

Buff Bake’s Protein Shakes & Baking Powder come in two delicious flavors: Vanilla and Chocolate, both of which are certified gluten-free, hormone-free, with 24g of protein per serving (that’s equivalent to 4oz of chicken)! The cherry on top - both flavors have no artificial sweeteners and are extremely low in sugar. 

We make it easier than ever to get your daily protein intake. Simply mix with your favorite smoothie ingredients for a delicious smoothie bowl, milk for a milkshake, or add into any baking recipe for the simplest way to get clean protein! If you’re on-the-go, toss Buff Bake’s protein powder in a shaker bottle with water or your milk of choice!

If you’ve discovered you’re not eating enough protein to fit your goal, visit for the cleanest, and tastiest protein on the market!

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