How Many Grams of Protein Should You Take Every Day? Super Easy Guide

Protein. Everyone talks about it. Gym people drink it. Athletes need it. But nobody tells you the simple answer.

How many grams do YOU need? 20 grams? 50 grams? 100 grams?

Don’t worry. At Imtiaz Supplements, we sell protein powder and we’ll explain everything in the easiest way possible.

What Is Protein and Why Does Your Body Need It Every Single Day?

Protein is like building blocks for your body. Everything in your body needs protein.

Your muscles need it. Your skin needs it. Your hair needs it. Even your bones need it.

Think of protein like bricks for building a house. Without enough bricks, you can’t build a strong house. Without enough protein, your body can’t build strong muscles.

Here’s what protein does:

Builds bigger and stronger muscles When you exercise, your muscles break down a little. Protein fixes them and makes them bigger.

Helps you lose fat and stay slim Protein keeps you feeling full. You eat less junk food. You lose weight easier.

Gives you energy throughout the day No more feeling tired at 3pm. Protein keeps your energy steady.

Makes your hair and nails grow strong Want nice hair and strong nails? You need protein.

Keeps your bones strong Especially important as you get older.

Helps wounds heal faster Cut yourself? Protein helps it heal quicker.

Without enough protein, your muscles get smaller, you feel tired all day, and you get weak.

The Simple Answer Everyone Wants to Know – How Many Grams Every Day?

Stop reading confusing articles. Here’s the truth:

Most people need their body weight in pounds multiplied by 0.7 to 1.

Wait, that sounds confusing. Let me make it super simple.

Easy way to calculate:

• You weigh 150 pounds
• Multiply by 0.8 (middle number)
• You need 120 grams of protein per day

Even easier way:

• Light activity: Your weight x 0.7
• Medium activity: Your weight x 0.8
• Heavy activity (gym): Your weight x 1.0

Now let me tell you exactly how much YOU need:

If You Don’t Exercise Much and Just Want to Stay Healthy – Take 0.7 Grams Per Pound

You walk sometimes. You do light activity. You don’t go to the gym. You just want to be healthy.

Take 0.7 grams of protein per pound of body weight.

Examples:

• You weigh 150 pounds = need 105 grams per day
• You weigh 180 pounds = need 126 grams per day
• You weigh 200 pounds = need 140 grams per day

This keeps your body working right without losing muscle.

If You Exercise 3-4 Times Per Week – Take 0.8 to 0.9 Grams Per Pound

You go to the gym a few times a week. You do some cardio. You lift some weights. You’re active.

Take 0.8 to 0.9 grams per pound.

Examples:

• You weigh 150 pounds = need 120-135 grams per day
• You weigh 180 pounds = need 144-162 grams per day
• You weigh 200 pounds = need 160-180 grams per day

This helps your muscles recover and grow a little.

If You Lift Heavy Weights and Want Big Muscles – Take 1.0 Gram Per Pound

You go to the gym 5-6 times a week. You lift heavy. You want to build serious muscle. You’re very active.

Take 1.0 gram per pound. Some people even take 1.2 grams.

Examples:

• You weigh 150 pounds = need 150 grams per day
• You weigh 180 pounds = need 180 grams per day
• You weigh 200 pounds = need 200 grams per day

This gives your muscles everything they need to grow big and strong.

If You’re Trying to Lose Weight But Keep Your Muscles – Take 0.8 to 1.0 Grams Per Pound

You’re on a diet. You’re eating less food. You want to lose fat but not muscle.

Take 0.8 to 1.0 grams per pound.

This is important. When you eat less, your body might eat your muscles for energy. More protein protects your muscles.

You’ll lose fat, not muscle. This is what you want.

Important note: You don’t need more than 1.2 grams per pound. More than that is just wasted. Your body can’t use it.

How Much Protein Should Come From Protein Powder Like Imtiaz Supplements?

Good question. You shouldn’t get ALL your protein from powder.

Get protein from BOTH food and powder.

From food: Try to get about 60-70% from real food like chicken, eggs, fish, and meat.

From powder: Get about 30-40% from protein shakes.

Example: You need 150 grams total per day.

• 100 grams from food (chicken, eggs, etc.)
• 50 grams from protein powder (2 scoops)

This is the perfect balance.

Why not all from food? Because it’s hard to eat 150-200 grams of protein from food only. You’d have to eat chicken all day long.

Why not all from powder? Because real food has other good stuff your body needs – vitamins, minerals, and fiber.

Best approach: Use protein powder from Imtiaz Supplements to fill the gap. Make it easier to hit your daily goal.

What Time of Day Should You Drink Your Protein Shake?

Timing helps you get better results. Here’s when to drink it:

Right After You Finish Working Out at the Gym – Within 30 Minutes

This is the most important time. Your muscles are hungry and ready to grow.

Drink one scoop (25-30 grams) right after gym.

Mix it with water or milk. Drink it before you even leave the gym or as soon as you get home.

This is when your muscles absorb protein the fastest.

First Thing in the Morning When You Wake Up

Your body hasn’t eaten for 8 hours while you slept. Your muscles need food.

Drink one scoop (25-30 grams) with breakfast or right when you wake up.

This starts your day right and protects your muscles from breaking down.

Between Meals as a Snack

It’s 3pm. You’re hungry. You want a snack. Instead of chips or cookies, drink a protein shake.

Drink one scoop (25-30 grams) as a healthy snack.

This keeps you full and helps you reach your daily protein goal.

Before Bed If You Need More Protein

You calculated your daily protein. You’re still short by 25-30 grams. It’s nighttime.

Drink one scoop before bed.

Your body will use it while you sleep to repair and build muscles.

How many shakes per day? Most people drink 1-2 protein shakes per day. That’s 25-60 grams from powder. The rest comes from food.

Step by Step – How to Make a Perfect Protein Shake

Let me show you exactly how to do this:

Making a Basic Protein Shake with Imtiaz Supplements Protein:

Step 1: Get your shaker bottle or blender.

Step 2: Add 8-12 ounces of cold water or milk. Milk tastes better and has more protein.

Step 3: Add one scoop of Imtiaz Supplements protein powder (usually 25-30 grams).

Step 4: Close the shaker bottle tight. Shake it hard for 15 seconds. Or blend for 10 seconds.

Step 5: Drink it right away. Don’t let it sit.

That’s it. Takes 1 minute.

Want to make it taste even better? Add:

• One banana
• Some peanut butter
• Ice cubes
• Berries
• Oats

Now it’s like a delicious smoothie. Tastes amazing and super healthy.

Can You Get Enough Protein From Food Without Powder?

Yes, you can. But it’s hard work.

You DON’T need protein powder if:

• You eat chicken, beef, or fish at every meal
• You eat 6-8 eggs per day
• You have time to cook lots of high-protein meals
• You easily hit your protein goal from food alone

If this is you, great. You might not need powder.

You SHOULD use protein powder if:

• You’re always busy and don’t have time to cook
• You need 150+ grams per day and can’t eat that much
• You get tired of eating chicken every day
• You want a quick and easy protein source
• You’re trying to build muscle fast
• You want something that tastes good

Most people use protein powder because it’s EASY. Mix with water, shake, drink. Done in 1 minute.

Cooking chicken takes 20-30 minutes. Protein powder takes 1 minute.

What Good Things Happen When You Eat Enough Protein Every Single Day?

When you get your protein goal every day, here’s what happens:

Your Muscles Get Bigger and Stronger Fast

If you’re lifting weights, you’ll see results faster. Your muscles grow bigger every week.

Your body has all the building blocks it needs to build muscle.

You Lose Fat Easier and Faster

Protein keeps you full for hours. You don’t feel hungry. You don’t snack on junk food.

Your body also burns more calories digesting protein than digesting carbs or fat.

You Have Way More Energy All Day Long

No more afternoon crash. No more feeling tired. Protein gives steady energy.

You’ll feel awake and ready to work or exercise.

You Feel Full and Don’t Eat Junk Food

After drinking a protein shake or eating chicken, you feel satisfied for hours.

You won’t crave chips, cookies, or candy as much.

Your Body Recovers Faster After Exercise

Not as sore the next day. Your muscles heal quicker. You can work out again sooner.

You Get Sick Less Often

Protein helps your immune system. You’ll catch fewer colds and recover faster.

Big Mistakes People Make With Protein Every Single Day

Don’t make these common mistakes:

Mistake Number 1: Not Eating Enough Protein Because They Don’t Calculate It

Most people just guess. They think they eat enough. They don’t.

Actually calculate how many grams you need. Then track what you eat for 3 days. You’ll probably be shocked – you’re eating way less than you thought.

Mistake Number 2: Drinking Protein Shakes But Not Exercising

Protein powder alone won’t give you muscles. You have to work out hard.

Protein + Exercise = Muscles Protein without Exercise = Nothing

You must lift weights or exercise. The protein helps, but exercise is required.

Mistake Number 3: Only Eating Protein and Forgetting Vegetables and Carbs

Your body needs more than just protein. You also need vegetables, fruits, rice, and healthy fats.

Don’t eat only chicken and protein shakes. Eat a balanced diet.

Mistake Number 4: Buying Cheap Low-Quality Protein That Doesn’t Work

Some protein powders have only 10-15 grams of real protein per scoop. The rest is sugar and fillers.

Check the label. Good protein like Imtiaz Supplements has 25-30 grams per scoop.

Mistake Number 5: Giving Up After One Week Because They Don’t See Huge Muscles

Building muscle takes time. You won’t look like a bodybuilder after 7 days.

Keep eating protein and exercising for at least 8-12 weeks. Then you’ll see real changes.

Can You Eat Too Much Protein – Is There Any Danger?

Protein is safe for most people. But yes, you can overdo it.

If you eat way too much protein (more than 2 grams per pound):

• Your kidneys have to work extra hard
• Might get stomach problems
• Waste of money (your body can’t use it all)
• Might gain fat (extra calories)

For healthy people, 0.7 to 1.2 grams per pound is perfect and safe.

If you have kidney disease: Talk to your doctor. You might need less protein.

For everyone else: Don’t worry. Protein is very safe at normal amounts.

Which People Need to Eat More Protein Every Single Day?

These people really need more protein:

• Anyone who lifts weights or goes to gym
• Athletes and sports players
• People trying to build muscle
• Anyone trying to lose fat but keep muscle
• Older people over 50 (they lose muscle easier)
• People recovering from injury or surgery
• Very active people with physical jobs

These people need normal amounts:

• Office workers who sit all day
• People who walk or do light activity
• Anyone not trying to build muscle

Almost everyone benefits from more protein. Very few people eat too much.

How to Choose Good Quality Protein Powder That Actually Works

When buying protein powder, look for these things:

Check How Many Grams of Protein Per Scoop

Good protein powder has 25-30 grams per scoop.

If it only has 15-20 grams, it’s weak. Don’t buy it.

Look at the Ingredient List

First ingredient should be “whey protein concentrate” or “whey protein isolate.”

If sugar is the first ingredient, don’t buy it.

Make Sure It Tastes Good

If it tastes terrible, you won’t drink it. Try chocolate or vanilla first. These flavors are usually best.

Imtiaz Supplements has delicious flavors people love.

Check for Third-Party Testing

Good brands test their protein to make sure it’s real and pure.

Imtiaz Supplements tests every batch. You get what the label says.

Compare Prices

Look at price per serving, not just total price. Some cheap protein is actually expensive per scoop.

Smart Tips to Hit Your Daily Protein Goal Every Single Day

Tip Number 1: Calculate Your Exact Goal and Write It Down

Right now, calculate: Your weight x 0.8 = Your daily protein goal.

Write this number on your phone. Check it every day.

Tip Number 2: Track Your Protein for 3 Days

Use your phone to write down everything you eat for 3 days. Count the protein grams.

This shows you if you’re really hitting your goal or just guessing.

Tip Number 3: Make Protein Shakes Super Easy and Convenient

Keep protein powder at home, at work, and in your gym bag.

Keep a shaker bottle in your car.

Make it so easy that you have no excuse.

Tip Number 4: Eat Protein at Every Meal

Breakfast: Eggs or protein shake Lunch: Chicken or fish Dinner: Beef or chicken Snacks: Protein shake or Greek yogurt

Every meal = protein. This makes hitting your goal automatic.

Tip Number 5: Drink One Shake Right After Gym No Matter What

Make this a rule you never break. Finish workout = drink protein shake immediately.

This one habit will help you build muscle faster than anything else.

Why You Should Buy Protein Powder From Imtiaz Supplements

We sell protein powder because we want you to build muscle and get healthy. Here’s why people trust us:

• 25-30 grams of real protein per scoop
• Tested for quality and purity
• Tastes amazing – actually enjoy drinking it
• Mixes easily with water or milk
• No weird ingredients or fillers
• Fair prices everyone can afford
• Thousands of happy customers

When you buy from Imtiaz Supplements, you get protein that actually works.

Final Answer – Everything Important in Super Simple Words

Let me make this super clear:

• Calculate your daily protein: Your weight x 0.8 (for most people)
• Gym people need Your weight x 1.0
• Get 60-70% from food, 30-40% from protein powder
• Drink 1-2 protein shakes per day (25-30 grams each)
• Best times: After gym, morning, between meals
• Always exercise – protein alone won’t build muscle
• Be patient – takes 8-12 weeks to see real results
• Buy quality protein from Imtiaz Supplements

Protein is the most important thing for building muscle. Without enough protein, you’re wasting your time at the gym.

Start Building Muscle Today With Imtiaz Supplements Protein Powder

Ready to build bigger muscles, lose fat, and feel stronger?

Buy your protein powder from Imtiaz Supplements today.

Every day after your workout, mix one scoop with water. Shake it. Drink it. That’s it.

In 2-3 months, you’ll see real changes. Bigger muscles. Less fat. More energy.

Your muscles are waiting for protein. Give them what they need.

Order from Imtiaz Supplements now. Build the body you want. Start today!