The Voice Of Fitness Reason Podcast | by Katie Bulmer-Cooke & Frank Sinclair
Sep 16, 2026 · 30 min · 10 segments
Frank and Katie break down exactly how much protein you need for strength training (spoiler: it's a range, not a magic number), where to actually find it, and why breakfast is your secret weapon…
Katie Bulmer-CookeHost
Frank SinclairHost
So before I gave her a response, obviously myself, what would you say in response to that question about protein and where are you going? Where does your brain go?
If your client is strength training, trying to build muscle, at the same time, trying to reduce body fat, anything roughly between like 1.5 to just over two grams per kilogram, if your body weight, is a good guide.
So let's say, for example, you weigh 80 kg, you lift weights regularly, you're quite an active person, you could take 80 and multiply it by, say, 1.5 And that would give you the amount of grams for your protein per day at the lower end.
Then you could take 80 times by say 2.2 and that would give you your upper end for the day.
But if you have a range to work between, you think, right, actually, I need to just make sure I'm over this lower threshold and I need to be aiming towards the top end of this range, that's much more workable.
of which you've just explained so you were like because that is what I said to her actually I said I wanted her to understand where she's at now which I think is a good place to start isn't it
because we can do calculations and I reckon if you're listening you've got a calculator do Katie's calculation right now and have a look at the number per day grams you should be aiming for but I don't think most of us have an idea of what that even looks like.
But you want people to have a physical number or a target or something that they've got some tangible number to work with.
Kind of looked at it in the same way as if I was setting a goal, you know, like an overall goal, like any health and fitness goal, we would try and attach some sort of number to it so we can decide and clearly say whether or not we're hitting that target.
So before I gave her a response, obviously myself, what would you say in response to that question about protein and where are you going? Where does your brain go?
If your client is strength training, trying to build muscle, at the same time, trying to reduce body fat, anything roughly between like 1.5 to just over two grams per kilogram, if your body weight, is a good guide.
So let's say, for example, you weigh 80 kg, you lift weights regularly, you're quite an active person, you could take 80 and multiply it by, say, 1.5 And that would give you the amount of grams for your protein per day at the lower end.
Then you could take 80 times by say 2.2 and that would give you your upper end for the day.
But if you have a range to work between, you think, right, actually, I need to just make sure I'm over this lower threshold and I need to be aiming towards the top end of this range, that's much more workable.
of which you've just explained so you were like because that is what I said to her actually I said I wanted her to understand where she's at now which I think is a good place to start isn't it
because we can do calculations and I reckon if you're listening you've got a calculator do Katie's calculation right now and have a look at the number per day grams you should be aiming for but I don't think most of us have an idea of what that even looks like.
But you want people to have a physical number or a target or something that they've got some tangible number to work with.
Kind of looked at it in the same way as if I was setting a goal, you know, like an overall goal, like any health and fitness goal, we would try and attach some sort of number to it so we can decide and clearly say whether or not we're hitting that target.
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