How Much Whey Protein Should I Take: The Right Amount of Protein for Your Body


Whey protein is the absolute best way of giving your body the nutrition it needs to gain muscle size and strength and be active overall. However, there is a little question that arises: “How much Whey Protein should I take?” 

In this article, we are going to answer this question in detail.

Some Stats & Facts About Whey Protein

  • Whey protein is the most commonly used protein supplement in the world, accounting for over 30% of all protein supplement sales.
  • The global whey protein market is expected to reach $14.5 billion by 2024, growing at a CAGR of 7.79% from 2019 to 2024.
  • Research has shown that consuming whey protein after exercise can help increase muscle protein synthesis, leading to greater muscle mass and strength gains.

How Much Whey Protein Should I Take?

Whey protein consumption depends on your motive and purpose for consuming the protein. Usually, people intake whey protein for two purposes: muscle growth and weight loss.

We’re going to discuss the quantity that you should take for both purposes below.

For Muscle Growth

If you are working out for strength and wondering: “How much Whey Protein should I take?, then the answer is about 0.7 to 0.9 grams protein per pound of body weight.

This is a huge amount of protein and so, this requirement is hard to fulfill with diet alone. Thus, you’ll also need to start taking whey protein supplements. First, calculate how much protein is needed. For example, for a person with a body weight of 180 pounds, 126 to 162 grams of protein is required daily for muscle gain. Try to fulfill as much protein requirement as you can from your diet and then use whey protein to fill the remaining gap.

For Weight Loss

Weight loss is not just about exercising and dieting; it’s way more than that. It’s about controlling the cravings, increasing your metabolism, and eating healthier instead of eating less. Therefore, whey protein plays a great role in weight loss as it helps in all these factors.

Now, the question is, how much Whey Protein should I take during my weight loss journey? The answer is around 0.4 to 0.6 grams per pound of body weight. Consuming whey protein according to your body weight is very important for best results.

Protein is the main substance that helps in maintaining your body fluid, repairing tissues, and transporting nutrients. Hence a good amount of Protein is a must to live a healthy and active life.

Why Should You Use Whey Protein?

Whey protein is an instant protein supplement that athletes and bodybuilders commonly use to help build and repair muscle tissue. Here are some reasons why whey protein is often preferred:

High Biological Value: Whey protein has a high biological value, meaning it contains all the essential amino acids your body needs to build and repair muscle.

Fast Absorption: Whey protein is quickly absorbed into the bloodstream, making it an effective post-workout supplement for muscle recovery and growth.

Convenient: Whey protein is easy to find and comes in a variety of forms, including powders, bars, and drinks, making it a convenient option for those on the go.

Versatile: Whey protein can be added to a variety of foods and drinks, making it easy to incorporate into your diet.

Cost Effective: Compared to other forms of Protein, whey protein is relatively inexpensive, making it a cost-effective option for those looking to build muscle.

Potential Side Effects due to Fake Supplements

Many protein supplements sold in Pakistan are fake. Using them can cause a lot of side effects. It is recommended to always purchase whey protein from a reputable supplier. Alhamdulillah, The Protein Factory deals in brands that have all the necessary food, safety and quality certifications including HACCP, STS, HALAL & GMP. We are very transparent and always ensure to showcase all these certifications on our website. Overall, whey protein offers numerous benefits to its consumers. When buying, it is important to consume it in moderation or follow the recommendation according to your  body and your health goal and purchase it from a well-reputed whey protein supplement provider company that has all the relevant third-party certifications. Doing so can help minimize the risk of any side effects and ensure that you are getting a safe and effective product.


In conclusion, whey protein is a popular and effective supplement for those looking to grow muscles, manage weight and lean their muscles. The right amount of protein intake varies depending on your goals and body weight. To avoid any potential side effects, it is important to consume it at a moderate level and buy it from a reputed whey protein provider that has all the necessary certification that meets international food quality standards. Whey protein is versatile convenient, and budget-friendly as compare to other forms of protein. With proper intake and a healthy lifestyle, whey protein can help you achieve your fitness goals and maintain an active lifestyle.

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