Why "protein requirement" is a range, not a single number
The exact number depends on your weight, activity level, and goal (maintenance, bulking, or cutting while keeping muscle). As a rough guideline from sports nutrition research: for someone with moderate activity — roughly 1.2-1.6 g of protein per kg of bodyweight per day; for those training hard for strength or size — higher, closer to 1.6-2.2 g/kg.
A simple example
At 70 kg bodyweight with regular training, that works out to roughly 110-150 g of protein a day — noticeably more than the average diet delivers without deliberate planning.
How protein powder helps you hit that number
One serving of WHEY PROTEIN is 20-25 g of clean protein for roughly 70-90 kcal, with minimal extra carbs or fat. Compared to getting the same amount of protein from chicken breast or cottage cheese, it's faster and more convenient when you're short on time.
The bottom line
Protein powder is a supplement to your diet, not the foundation of it. Whole food still does the heavy lifting: meat, fish, eggs, dairy, legumes.