How much protein do I need?

Protein is essential for growth, repair and strength. Our hair, skin, bones and muscle are all made from the protein you eat. But how much do you really need each day?

How much protein do I need a day?

For a healthy adult, the recommended daily amount of protein is 0.75g per kg of body weight. That’s about 45g a day for a 60kg woman and 55g a day for a 75kg man.

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

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

While there is no official upper limit, regularly eating more than 2g per kg per day can put a strain on the kidneys, especially in those with kidney issues.

Eating a varied diet with foods like meat, fish, dairy, eggs, nuts, beans, lentils, and wholegrains can provide all your protein needs.

Spreading protein evenly across meals helps your body use it effectively. For example, having wholegrain cereal with milk or a soya drink for breakfast, beans on toast for lunch and a medium chicken breast for dinner add up to around 61g of protein.

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

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.

How much protein do I need as I 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 1 to 1.2g of protein per kg of body weight per day. For example, if you weigh 75kg, you’d need around 75 to 90g.

Aim for 20 to 25g per meal, which is roughly 2 eggs on wholegrain toast, a small chicken breast, 75g of fish, or 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, or a handful of nuts.

How much protein do I need if I 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 5 to 10km, cycling 30 to 40km, or you’re a regular gym goer, you may need a bit more – around 0.75 to 1.2g per kg.

Endurance athletes or those building muscle need 1.2 to 2g per day to help fuel training. This includes aiming for 15 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 2-egg wholegrain sandwich 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.

• Get more examples of what to eat after exercise.

Types of protein: is animal or plant protein better?

Both animal and plant proteins can be healthy, but not all protein sources offer the same benefits.

Animal proteins, like chicken, fish, and eggs, are complete proteins, meaning they provide all the essential amino acids. They are also good sources of iron, zinc and vitamin B12.

But fatty and processed meats can be high in saturated fats and salt, which may increase the risk of heart disease.

Plant proteins, such as beans, lentils, nuts, and tofu, are lower in saturated fat and high in vitamins, and antioxidants.

Some plant proteins, like soy, quinoa, and Quorn, are complete proteins, while others need to be combined, like rice and beans. Eating a variety of plant proteins will make sure you get all the amino acids you need.

Eating more plant-based foods is linked to better health, but the quality of plant protein matters.

Whole plant foods are best. Processed meat substitutes (like nuggets or burgers) may be convenient but often contain added fats, salt, and preservatives.

High-protein foods: are protein-enriched foods, powders, shakes or bars necessary?

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. 

Naturally high-protein foods

For a food to be considered ‘high-protein’, 20 percent or more of the energy it contains needs to come from protein. These foods are naturally high in protein:

The takeaway: how much protein is good for you?

Most people already get enough protein. While extra protein is not usually harmful, focusing too much on it can mean missing out on other essential nutrients like fibre, vitamins, and healthy fats.

A balanced diet with a mix of foods that are naturally high in proteins – lean meats, fish, beans, lentils, and wholegrains – supports overall health.  

Meet the expert

Tracy Parker is a registered dietitian and sports dietitian with over 20 years’ experience. Her work in the NHS focused on heart health nutrition. At the British Heart Foundation, she advises on nutrition, diet and heart health.

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