How Much Protein Do You Really Need?

Protein is often talked about in the context of muscle building and weight loss - but it’s so much more than that. Protein provides the building blocks (amino acids) for every cell in your body. It helps repair tissues, supports healthy hair, skin, and nails, fuels hormone production, and even plays a role in gut health. In short, protein isn’t just for athletes - it’s for everyone.

How Much Protein Do We Need?

The official UK guideline for protein is 0.75g per kilogram of bodyweight per day.* For a 70kg person, that’s around 52g daily. However, this figure is based on the minimum needed to prevent deficiencies and muscle wasting - not necessarily to thrive.

Research suggests that for most adults, especially those who are active, a more optimal intake sits between 1.2–2g per kilogram of bodyweight.* This range supports muscle repair, a healthy metabolism, and better long-term wellbeing. For the average person, aiming for at least 1.2g/kg is a good baseline, with 1.4–1.6g/kg often being the sweet spot for active lifestyles, weight management, or muscle maintenance.*

Best Sources of Protein

Protein can be found in both animal and plant foods, but not all sources are created equal.

●      Animal proteins (such as meat, poultry, fish, eggs, and dairy) are considered “complete proteins” because they contain all the essential amino acids your body can’t make on its own. They also tend to be rich in leucine, the amino acid that plays a key role in muscle protein synthesis (the process of repairing and building muscle).*

●      Plant proteins (like beans, lentils, tofu, quinoa, nuts, and seeds) can absolutely provide enough protein, but they often come packaged with higher amounts of carbs or fats, and many are lower in certain amino acids—especially leucine.* That doesn’t mean plant-based diets can’t meet protein needs, but it does require a little extra planning. Combining different sources—for example, beans with rice or hummus with wholemeal pita—can help create a more complete amino acid profile.

Why Protein Matters Beyond Muscles

Getting enough protein isn’t just about muscle—it has ripple effects across the whole body:

●      Satiety: Protein is the most filling macronutrient. Higher protein meals can help manage hunger and reduce cravings, making it easier to stick to healthy eating patterns.*

●      Recovery: Protein helps repair muscle and tissues after daily wear and tear, exercise, or even illness.

●      Weight management: Your body burns more calories digesting protein compared to carbs or fats. This small but significant “metabolic boost” is called the thermic effect of food.*

High-Protein Meal Ideas

Here are some simple, balanced meal ideas that can help you hit your protein goals without overthinking it:

Breakfast

●      Skyr or Greek yoghurt with berries, chia seeds, and a sprinkle of granola

●      Two-egg omelette with spinach and smoked salmon

●      Plant-based protein smoothie with oat milk, banana, berries, and pea protein powder

Lunch & Dinner

●      Grilled chicken breast with roasted vegetables and quinoa

●      Lentil and chickpea curry with brown rice

●      Salmon fillet with new potatoes and a side of greens

●      Beef or tofu stir-fry with mixed veg and soy sauce

Protein isn’t just for gym-goers - it’s essential for your hair, skin, hormones, recovery, energy, and satiety. While the UK’s recommendations are a good starting point, aiming a little higher can make a big difference for your health and wellbeing. By mixing both animal and plant sources, and building protein into every meal, you can easily meet your needs and feel the benefits daily.

References

1. NHS Sussex, Protein Fact Sheet – uhsussex.nhs.uk

2. British Nutrition Foundation – Protein – nutrition.org.uk

3. Morton RW et al. (2022). Protein Recommendations for Healthy Adults: A Critical Review. PubMed PMID: 35187864

4. Gorissen SHM et al. (2025). Plant vs. Animal Protein and Amino Acid Profiles. PubMed PMID: 39813010

5. Westerterp-Plantenga MS et al. (2004). Dietary Protein and Satiety/Thermogenesis. PubMed PMID: 15466943