How Much Protein Do You Actually Need?
7 minute read
Walk through any supermarket, scroll social media or spend five minutes in a gym and you’ll quickly get the impression that everyone should be eating more protein. From breakfast cereals and yoghurts to snack bars and ready meals, “high protein” has become one of the most common claims you’ll see on food packaging.
It’s easy to understand why. Protein plays an important role in keeping us healthy, but the conversation around it has also become increasingly confusing. Depending on who you listen to, you either need to eat as much protein as possible or you’re already getting more than enough. The truth sits somewhere in the middle.
Protein is one of the three macronutrients your body needs to function, alongside carbohydrates and fats. It’s made up of amino acids, which are used to build and repair tissues, support your immune system, produce hormones and enzymes, and maintain muscles, skin and bones. Every cell in your body relies on protein in some way, which is why consuming enough each day is important whether you exercise or not.
For most adults, the UK Reference Nutrient Intake is around 0.75 grams of protein per kilogram of body weight each day. That means someone weighing 70 kg would need roughly 53 grams to meet the basic requirement for maintaining normal bodily functions. It’s worth remembering, however, that this figure is designed to prevent deficiency rather than optimise health or support specific goals such as building muscle or recovering from regular training.
If you exercise regularly, particularly resistance train or take part in endurance sports, your protein requirements are likely to be higher. Research consistently suggests that people looking to build or maintain muscle benefit from consuming somewhere between 1.2 and 2.0 grams per kilogram of body weight each day, depending on the intensity and frequency of their training. That doesn’t mean everyone needs to aim for the top end of the range. More isn’t always better, and once your body’s needs have been met, additional protein offers diminishing returns.
The amount you eat matters, but so does where it comes from. Foods such as chicken, fish, eggs, dairy products, lean meat, beans, lentils, tofu and Greek yoghurt are all excellent sources of protein. Eating a variety of these foods throughout the week also helps provide the vitamins, minerals and amino acids your body needs alongside protein itself.
Another common misconception is that protein supplements are somehow different from protein found in food. In reality, they’re simply another source of protein. They can be convenient when you’re short on time or struggling to reach your daily intake through meals alone, but they aren’t essential. Most people can meet their requirements perfectly well through a balanced diet, while others choose supplements because they fit more easily into a busy lifestyle.
Timing is another area where myths often outweigh evidence. You’ll often hear about an “anabolic window” immediately after training, as though missing a protein shake within half an hour means your workout was wasted. Current research paints a far less dramatic picture. Total daily protein intake is far more important than consuming it at an exact time. Spreading your protein across meals and snacks throughout the day is generally a sensible approach, but there’s no need to panic if your post-workout meal happens an hour or two later.
It’s also worth remembering that protein isn’t just for people trying to gain muscle. As we get older, maintaining muscle mass becomes increasingly important for mobility, balance and independence. Getting enough protein, combined with regular physical activity, can help support healthy ageing and reduce the gradual loss of muscle that naturally occurs over time.
So how much protein do you actually need? The answer depends on your age, body weight, activity levels and personal goals. Someone who walks regularly and wants to stay healthy doesn’t need the same intake as someone preparing for a powerlifting competition, but neither should assume the advice aimed at the other applies to them.
Rather than chasing viral trends or aiming for unrealistic targets, focus on building balanced meals that include a good source of protein and choose an intake that reflects your lifestyle. Consistency matters far more than perfection, and meeting your protein needs doesn’t have to involve complicated calculations
living on chicken and protein shakes.
Supporting Your Goals
If you're looking for a convenient way to increase your daily protein intake, our Protein Gummies provide 5 g of protein per serving in an easy-to-take gummy format. They're designed to complement a balanced diet, making it that little bit easier to stay consistent wherever your day takes you.
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