The starting point: how much protein you need according to your activity level
The recommended amount of protein is calculated in grams per kilogram of body weight per day (g/kg/day). These are the most widely accepted general ranges currently:
Sedentary adults: between 0.8 and 1 g/kg/day. This is the minimum amount to maintain basic bodily functions, not the optimal amount for performance or muscle gain.
People with moderate physical activity: between 1.2 and 1.4 g/kg/day.
Endurance athletes (running, cycling): between 1.4 and 1.8 g/kg/day.
People who strength train with the goal of gaining muscle: between 1.6 and 2.2 g/kg/day.
People over 65 years old: at least 1.2 g/kg/day, as the body's ability to utilize protein decreases with age.
A quick example: if you weigh 70 kg and strength train with the goal of gaining muscle, your target range would be between 112 g and 154 g of protein per day.
The particularity of plant-based protein: why you need a little more
Here's the detail that most generic guides don't mention, and which is key if your diet is primarily plant-based.
Plant-based protein has slightly lower digestibility and absorption than animal-based protein. This is due to the presence of natural antinutrients — such as phytates — in legumes and cereals, and to differences in the structure of plant proteins that cause the body to utilize a slightly smaller percentage of the total ingested.
What does this mean in practice? That if your diet is predominantly plant-based, it's advisable to increase your total protein intake by 10% to 15% compared to the general values, to compensate for that lower absorption.
Applied to the previous example: a person weighing 70 kg who trains strength and follows a vegan diet, instead of aiming for 112–154 g, should aim more towards the upper end of that range or even a little above: around 125–170 g per day.
Important: this adjustment is not a penalty or a cause for concern. It's simply a fact to keep in mind, just like someone who trains at night adjusts when they have dinner. Once you know it, it's easy to take it into account.
How to calculate your daily amount, step by step
Determine your body weight in kg. If you don't know it precisely, a basic scale is sufficient.
Choose your range according to your activity (from the table above).
Multiply your weight by the range to get your target in grams.
If your diet is mostly plant-based, add 10-15% to the result.
Full example:
Weight: 65 kg
Activity: strength training, goal of gaining muscle (1.6–2.2 g/kg)
Base calculation: 65 × 1.6 = 104 g — 65 × 2.2 = 143 g
Plant-based adjustment (+10-15%): approximate final range between 115 g and 165 g per day
You don't need to be exact to the gram. The important thing is to have a general guideline and get close to it most days.
How many vegan protein shakes per day are recommended
A common question is whether to take one, two, or more shakes per day. The short answer: it depends on how much protein you are already getting from your diet.
A vegan protein shake like Glorioso provides between 20 and 25 g of protein per serving, depending on the product and the portion. This is a supplement, not a substitute for food.
For most people, it is common to have:
1 shake per day: sufficient to cover the "gap" between what you eat and your daily goal, especially if you take it after training or as part of breakfast.
2 shakes per day: common for people with more demanding muscle gain goals, or on intense training days where solid food does not cover the goal.
More than 2 shakes per day: usually not necessary except in very specific cases (for example, athletes with very high energy needs). Protein from whole foods remains the basis, and supplements serve their purpose as a practical complement.
There is no problem in taking two shakes if your goal and weight justify it. The common mistake is to think that "more protein is always better" without taking into account the actual daily total.
What happens if I consume more protein than I need?
For a healthy person, consuming slightly more protein than strictly necessary has no significant negative consequences. The excess is used as an energy source or metabolized normally.
What does happen is that there is no extra benefit above your target range: taking 3 g/kg when your goal is 2 g/kg does not result in more muscle, simply more protein metabolized without an additional purpose. That's why it makes more sense to calculate your range and stay within it, rather than "the more, the better."
If you have any pre-existing kidney condition, protein recommendations must be adjusted under medical supervision, as protein management by the kidneys is different in such cases.
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Distribution throughout the day: not only the total matters
Another factor that influences how your body utilizes protein is how you distribute it among meals.
Current evidence suggests that distributing protein into 3 to 5 servings throughout the day, with each serving providing between 0.4 and 0.55 g of protein per kilogram of body weight, optimizes muscle protein synthesis better than concentrating everything into one or two large meals.
For a person weighing 70 kg, this would mean servings of between 28 and 38 g of protein each, distributed at breakfast, lunch, a snack, dinner, and, optionally, a post-workout shake.
A vegan protein shake naturally fits into this scheme as one of those servings, especially at times of the day when it's harder to reach that amount with food alone (breakfast or a snack, for example).
Practical summary
Sedentary: 0.8–1 g/kg/day
Moderate activity: 1.2–1.4 g/kg/day
Endurance: 1.4–1.8 g/kg/day
Muscle gain: 1.6–2.2 g/kg/day
Over 65 years old: minimum 1.2 g/kg/day
If your diet is mostly plant-based: add 10-15% to any of these ranges
Distribute protein into 3-5 servings per day, with 0.4-0.55 g/kg per serving
1-2 vegan protein shakes per day are usually sufficient as a supplement
Where Glorioso fits into your day
Each serving of Glorioso provides a solid base of complete protein —pea, rice, pumpkin, and sunflower— with an amino acid profile designed to meet your needs, plus DigeZyme® to aid digestion.
If your goal is to gain muscle and you follow a vegan diet, a shake in the morning and another post-workout can be just the boost you need to reach your daily range without having to eat huge amounts of legumes or tofu at every meal.
You can see the full range in our vegan protein collection.
Frequently Asked Questions
Can I take vegan protein on an empty stomach?
Yes, there's no problem taking it on an empty stomach. In fact, it's a practical way to start the day with a good amount of protein if your usual breakfast doesn't include it.
Do I need more protein if I am a woman?
Protein needs do not depend on sex, but on body weight, body composition, and activity level. A woman weighing 65 kg who strength trains has the same per-kilogram needs as a man weighing 65 kg in the same situation.
Does vegan protein count the same as food protein for daily calculation?
Yes. What matters is the total protein you consume daily, whether it comes from a shake, legumes, tofu, or any other source. The shake is just another way to reach your goal.
Is it better to take protein before or after training?
Both options are valid. The most important thing is the daily total and its distribution throughout the day, not the exact minute in relation to training.
What happens if I don't reach my protein goal some days?
It's okay if it happens occasionally. The relevant thing is the trend over the week, not daily perfection.
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This article is for informational purposes only and does not replace the advice of a healthcare professional or nutritionist. If you have any medical condition, especially kidney-related, consult your doctor before modifying your protein intake.