How much protein do I need?

Because of its popularity, the demand for both plant and animal-based sources of protein is increasing.¹ Where protein shakes were once considered to be the domain of fitness fanatics, now there is an increasing appetite for protein-rich foods.¹

But is this rise in the interest of dietary protein sources really necessary? How much protein do you actually need? And what happens when you get too much of it? Keep reading to find out.

On average, the UK’s Department of Health recommends that women should eat 45g of protein and men should eat 55.5g of protein each day.¹⁷ 

It’s worth noting that this doesn’t take individual differences into account, so it’s important to consider your weight in kilograms, your exercise levels and whether you’re recovering from an illness or surgery.¹⁷ For example, if you’re wondering how much protein is needed to build muscle, people who do regular, intensive exercise, including athletes, need to aim for more protein - around 1.2–2g per kg of body weight per day.^5,18 This is because, a few studies point out prolonged endurance training sessions can damage and disrupt the muscle being used, meaning that the body needs more protein to be able to repair the muscle and contribute to gains in muscle mass and strength.^19,21 

However, whatever your protein requirements, it should be entirely possible to get all the eight essential amino acids you need by eating a wide range of protein-rich food (your body can only make some of these so you must get the complete range from your diet).¹¹ Though of course, if your protein requirements are on the higher end, you may find it easier to reach your protein requirements by using supplements with guidance from a healthcare professional.

The good news is that as long as you eat a varied and balanced diet, you’ll usually be able to get all the protein you need.^5-7

To make sure you’re getting enough protein in your diet, you should eat a wide range of different protein sources. Depending on your dietary preferences, you can choose to use animal or plant-based protein sources, including:^8,9 

• dairy products – one 200ml glass of milk contains 7g of protein or one 120g pot of yoghurt contains 5g of protein
• beans and pulses – half a can of lentils or chickpeas contains 10g of protein
• fish – one small white fish fillet contains 19g of protein or half a tin of tuna contains 15g of protein 
• eggs – two eggs contain 12g of protein
• meat – 100g of chicken contains 27g of protein and 100g of beef contains 22g of protein 
• nuts – one tablespoon of peanut butter contains 4.5g of protein or 20g of nuts contains 4g of protein 
• milk alternatives – one 200ml glass of soya milk contains 6g of protein
• tofu – 80g of tofu contains 6.5g of protein 
• Quorn – 100g of Quorn contains 14g of protein 

There are lots of ways to fit protein into your diet – visit our high-protein breakfast ideas or our article on high-protein snacks for more inspiration.

As a result, protein deficiency is considered to be a form of malnutrition, with symptoms which can include:^13,14,15 

For example, if you’re recovering from surgery or dealing with a health condition, preparing enough well-balanced meals to meet your protein intake needs may be difficult.

Thankfully, you don’t have to depend solely on your meals. If you’re looking for quick ways to get extra protein easily or on-the-go, protein supplements may be for you. Convenient protein supplements can include: 

• shakes – from whey protein shakes to fully plant-based shakes in a variety of flavours, you won’t struggle for choice when you just want to grab a high-protein drink from the fridge or cupboard 
• powder – whether you’re looking for whey protein, pea protein, legume protein, soy protein or creatine-based protein powders, you’ll be spoilt for choice
• bars – with low sugar, low-carb, high-carb, high-protein options available and tasty flavours like chocolate and peanut butter, you’ll never get bored 
• snacks – if you’ve got a few minutes, grab a handful of wasabi-coated green peas, dark chocolate brazil nuts or brown rice snacks 
• smoothies – blend your protein powder of choice with fruits and veggies for a delicious powerhouse of nutrition. Use our smoothie recipes as inspiration 

Want to find out more? Check out our guide on how to use protein powder.

If you don’t manage your high-protein diet properly you may have some unwanted effects, such as: 

But remember, even though protein is an essential macronutrient and having a high-protein intake can have potential health benefits for some people, eating too much protein when you don’t need to may do more harm than good.^1,2,22 

Importantly, if you’re thinking of increasing your protein intake, you should consider getting personalised nutrition advice based on your lifestyle from a healthcare professional.