15/07/2026
It’s one of the most common questions we get in store.
The truth is, there isn’t a single number that works for everyone.
Your protein needs depend on:
🏋️ Your body weight
🏃 Your activity level
💪 Your training volume
🎯 Your goals (muscle gain, fat loss or maintenance)
🎂 Your age
A good starting point for people who train regularly and want to build or maintain muscle is around 1.6–2.2g of protein per kilogram of body weight per day.
For example:
• 60kg = 96–132g/day
• 70kg = 112–154g/day
• 80kg = 128–176g/day
• 90kg = 144–198g/day
• 100kg = 160–220g/day
These are starting points—not strict rules. Some people may need more or less depending on their circumstances.
Why use a protein supplement?
Here’s the thing...
You don’t necessarily HAVE to…
IF you can meet your protein needs through whole foods like meat, fish, eggs, dairy, tofu and legumes, that’s fantastic. BUT, I’ll be honest, most people don’t hit their numbers, and a lot of times, are waaaay off…
Protein powder is simply a convenient, high-quality source of protein that makes it easier to hit your daily target—especially when life gets busy. Plus it lets you simply and accurately track your macros.
A protein shake can be useful when:
✔️ You’re short on time
✔️ You struggle to eat enough protein
✔️ You want an easy post-workout option
✔️ You’re trying to build muscle
✔️ You’re dieting and want to stay full while preserving muscle
✔️ You need a portable, convenient snack
At the end of the day, the best protein supplement is the one that helps you consistently meet your daily protein needs.
Not sure how much protein you should be eating or which product is right for you?
Drop into UNVRSL Port Kembla and we’ll help you work it out—based on your goals, not the latest trend.
Advice First.
Products Second.
Phil 👊
Universal Supplements.
