Protein Explained: How Much Do You Need?

Protein: how much do you need?

Updated 2 October 2026, 5 min read

A fried egg in a pan with cherry tomatoes, toast and a glass of milk

Protein builds and repairs muscle and other tissues, and helps meals feel filling. Most people need less than marketing suggests — but some benefit from more.

The UK baseline

The UK reference nutrient intake for adults is 0.75 g of protein per kilogram of body weight per day. For a 70 kg adult that’s about 53 g — enough for almost everyone who isn’t especially active.

When more helps

Higher intakes can help in a few situations:

Regular resistance or endurance training: sports nutrition research supports 1.4–2.0 g per kg per day.
Losing weight: a higher share of protein helps preserve muscle and keeps meals filling. We use 1.6 g per kg for weight-loss goals.
Older adults: expert groups suggest 1.0–1.2 g per kg for over-65s to help maintain muscle.

Spread it out

Rather than one big protein meal, aim for a decent portion at each meal — roughly 20–40 g. Easy examples: eggs or Greek yogurt at breakfast, beans or chicken at lunch, fish, tofu or lentils at dinner.

Food first

Shakes and bars are convenient but not necessary. Meat, fish, eggs, dairy, beans, lentils, soya, nuts and seeds all contribute, and plant proteins meet your needs when you eat a variety across the day.

When to take advice

If you have kidney disease, or have been told to limit protein, follow your doctor’s or dietitian’s advice rather than general targets.

This guide is general information, not medical advice.