Protein: how much do you need?

What is protein?

Proteins are known as the building blocks of life as they break down into amino acids that help the body grow and repair.

Your hair, skin and muscle are all made from the protein you eat.

Why do we need to eat protein?

Your body cannot make all the amino acids it needs on its own, so you need to get the ones it cannot make – known as essential amino acids – through your diet.

Protein-rich foods include meat, fish, dairy, eggs, nuts, beans, lentils and wholegrains.

Eating a varied diet of all these foods will provide you with all your essential amino acid needs.

For example, animal-based foods and 3 plant-based sources – soy protein, quinoa and the meat alternative Quorn – contain all the essential amino acids you need for good health.

Other plant sources of protein lack some essential amino acids, which is why animal protein is sometimes thought of as a ‘complete protein’.

But that does not mean that a vegetarian diet puts you at risk of not getting enough protein.

Eating a variety of plant protein each day will give you all the essential amino acids you need.

• Learn more about getting protein without the meat.  

How much protein do you need?

For an adult with a healthy weight, the recommended daily amount of protein is 0.75g per kg of body weight per day.

That’s about:

• 45g a day for a 60kg woman
• 55g a day for a 75kg man

Spreading protein evenly across meals helps your body use it effectively. For example, to eat around 61g of protein through the day you could have:

• Breakfast: wholegrain cereal with milk or a soya drink. 
• Lunch: beans on toast.
• Dinner: a medium chicken breast.

A good rule of thumb is that the protein portion you have at every meal should fit into the palm of your hand.

• Check out our recipes for healthy baked beans and oven-baked chicken. 

For most people, eating a little more protein is not harmful but any extra the body does not need will either be burned for energy or stored as fat.

If you have a healthy appetite, you may already be meeting this higher requirement.

However, while there is no official upper limit on the amount of protein to eat, regularly eating more than 2g per kg per day (which is 1.25g per kg more than recommended) can put a strain on the kidneys, especially in those with kidney issues.

Your protein needs can change overtime depending on factors like your activity levels, your age and your health, so it’s important to adjust how much you’re having to support your needs rather than sticking to a fixed number.

Does protein make you gain weight?

Like all types of food, eating too much protein could lead to weight gain if you consume more calories than your body uses up.

However, foods high in protein can help you to feel full for longer, which may support weight loss.

Some studies suggest that increasing the percentage of protein in your diet, when combined with a lower calorie intake, may help you manage your appetite, limit snacking between meals and help preserve muscle mass.

But simply eating more protein without cutting down on your overall calorie intake will not help you lose weight.

If you want to increase your protein intake, keep an eye on your portion sizes and avoid sources of protein that are high in sugar, salt and saturated fat, such as processed meats, full-fat cheese or flavoured yogurts.

Instead, choose foods like lean meats and fish, low-fat yogurt, eggs, or beans and pulses.

What are high-protein, low-calorie foods?

For a food to be considered ‘high protein’ 20 per cent or more of the energy it contains needs to come from protein.

Below is a list of foods that are naturally high in protein while still being relatively low in calories.

How much protein do you need as you get older?

As you get older, protein becomes even more important for maintaining muscles, healing and supporting your immune system.

To prevent age-related muscle loss (sarcopenia), people over 65 are advised to eat about 1g to 1.2g of protein per kg of body weight per day – so quite a bit more than the 0.75g recommended for adults.

For example, if you weigh 75kg, you’d need around 75g to 90g a day.

Aim for 20g to 25g per meal. This is roughly:

• 2 eggs on wholegrain toast
• 1 small chicken breast
• 75g of fish
• a cup of cooked lentils.

Snacks with 10g of protein include:

• 200g plain yogurt
• 2 tbsp peanut butter on wholegrain toast
• wholegrain cereal with milk or soy drink
• a handful of nuts.

Do you need protein powders, bars or shakes?

In recent years, there’s been a rise in products marketed as ‘high-protein’, including milk, yogurt, breads, cereals, as well as protein powders, shakes and snack bars and balls – many of which contain twice the amount of protein compared to the standard version. 

But for most people, these products are not necessary. A balanced diet already provides enough protein.

Plus, many of these ‘high protein’ products also have added sugars and fats, making them higher in calories, which could lead to unwanted weight gain.

They may be helpful for people with poor appetites, difficulty chewing, or recovering from illness. 

But it’s always best to check with your doctor first to make sure it’s the right choice for your health.

How much protein do you need if you exercise?

Protein helps repair and grow muscle, especially after exercise.

If you’re moderately active, for example, you walk regularly or do light workouts, you do not need more protein than the recommended 0.75g per kg of body weight.

If you’re more active, for example, running 5km to 10km, cycling 30km to 40km, or you’re a regular gym goer, you may need a bit more – around 0.75g to 1.2g per kg.

Endurance athletes or those building muscle need 1.2g to 2g per day to help fuel training. This includes aiming for 15g to 20g of protein within an hour after intense training to support muscle recovery.

Protein shakes, powders or bars can be useful for some people, especially post-workout, but they should not replace healthy eating habits.

Whole foods like a wholegrain sandwich with 2 eggs or cereal with 300ml of milk or a soy drink provide the same amount of protein as a shake, plus the benefit of extra nutrients.

What to read next...