How much protein do you need? A guide by age and goal
Protein is one of the most talked-about nutrients, and also one of the most over-promised. Here is a realistic picture.
The basic minimum
UK guidance for adults is about 0.75 g of protein per kilogram of body weight per day. For a 70 kg person that is around 53 g. This is the amount to avoid deficiency, not necessarily the best amount for everyone.
Active people and people changing weight
People who exercise regularly, build muscle, or eat fewer calories to lose weight often benefit from more protein, because it helps protect muscle and keeps you fuller. Ranges commonly used in sports nutrition are about 1.2–2.0 g per kg. For most people 1.2–1.8 g per kg is plenty.
Older adults
As we get older the body becomes less efficient at using protein, so many dietitians suggest at least 1.0–1.2 g per kg for healthy older adults, and spreading it across meals.
Children and teenagers
Young people are growing, so their protein needs are set carefully by age. Most get enough from a normal varied diet. Teenagers do not need protein shakes, and high protein targets are not appropriate for growing bodies.
Why bigger is not always better
- Going far above about 2 g per kg adds little benefit for most people.
- Protein still counts as calories (4 per gram), so very high targets can crowd out carbohydrate, fat and fibre.
- People with kidney disease or other medical conditions should follow their doctor's advice and not set high targets on their own.
A better way to size it
For someone well above a healthy weight for their height, using their full body weight can give a very large target. It is more sensible to base protein on a healthy reference weight (or lean mass if body fat is known). That is how Foodie sizes it, and it caps protein at a sensible share of your calories.
Easy ways to hit your number
- Include a protein source at each meal: eggs, yogurt, fish, chicken, beans, lentils, tofu, cheese.
- Check labels for protein per 100 g and per portion. Our guide to high-protein foods in UK supermarkets has ideas.
- Track a few typical days to see where you actually are before changing anything.
Spreading protein through the day
Your body can use protein at any time, and the total for the day matters most. Even so, spreading it across meals is a practical habit: many people aim for roughly 20–40 g at each main meal, which is easier to reach than trying to get everything in the evening.
Common questions
Do I need protein shakes? No. Food comes first, and shakes are just a convenient extra if you struggle to reach your number. Teenagers in particular do not need them.
Can too much protein be harmful? For healthy adults, intakes within the ranges above are generally considered safe. People with kidney disease or other medical conditions should follow their doctor's advice and not set high targets on their own.
Does it matter when I eat it? Not much. A steady spread across the day is fine, and hitting your daily total is the main thing.
Is plant protein enough? Yes. A varied plant-based diet can meet protein needs. See our guide to tracking macros as a vegetarian or vegan.
What if I do not hit my target every day? Nothing bad happens. Look at your average across the week.
Track your protein in Foodie, free, and set your own target if the suggestion does not suit you.