One to two protein shakes a day is common, but the right number depends on your daily protein target and how much you get from food. Here is a simple way to work it out.
For most healthy adults, one to two protein shakes a day is a common range, used to fill a gap when food alone falls short. There is no universal limit. What matters is your total protein for the day, and whether a shake is replacing real meals.
Illustrative example: if your target is 120 g a day and your meals provide about 90 g, the gap is 30 g. A shake with 25 g of protein (check your tub for the real figure) covers most of it, so one shake a day is enough. If your meals only provide 60 g, the gap is 60 g and two shakes might fit, though adding protein-rich food is also an option.
Find your target with the protein calculator.
Shakes are a convenient supplement, not a replacement for a varied diet. Whole foods also provide fibre, vitamins and minerals that a shake does not. Use shakes where they are practical, such as after training or when you are short on time.
Yes. A shake counts towards your daily energy, and milk-based or sweetened mixes add more. Check the label and include them in your daily calorie target.
For the basics of what protein does, see why is protein good for you.
Work out how much protein you need before deciding on shakes.
Open the Protein CalculatorHow many protein shakes a day is too many?
There is no single limit. What matters is your total daily protein and whether shakes are replacing nutritious meals. One to two a day is common. Check with a doctor or dietitian if you have health conditions.
Is it okay to have a protein shake every day?
For most healthy adults, yes, as part of a balanced diet. Count its protein and calories towards your daily totals.
How do I work out how many shakes I need?
Subtract the protein you get from food from your daily target, then divide by the protein per shake shown on the label.
Can protein shakes replace meals?
They can fill a gap, but whole foods supply fibre, vitamins and minerals that shakes usually do not. Do not rely on shakes as your main food.
Who should check with a doctor before using protein shakes?
People with kidney disease or other medical conditions, anyone pregnant or breastfeeding, and anyone under 18.