How much protein do you really need?

The UK reference nutrient intake for protein is 0.75 grams per kilogram of body weight a day, which is the floor for avoiding deficiency rather than the amount that helps you train, lose fat or hold on to muscle. People who exercise, older adults, and anyone eating in a calorie deficit usually do better somewhere between 1.2 and 2.0 grams per kilogram a day. For a 70 kg adult that is roughly 84 to 140 grams. Spreading it across meals helps. This is general guidance, not a personalised diet plan.

The UK guideline, and what it is for

The UK reference nutrient intake, set by the Scientific Advisory Committee on Nutrition, is 0.75 g of protein per kilogram of body weight a day. That figure is designed to stop the average sedentary adult becoming deficient. It is a public-health minimum, not a performance target, and the National Diet and Nutrition Survey shows most UK adults already meet it comfortably.

Why active people aim higher

If you lift weights, run, or are trying to lose fat without losing muscle, more protein helps. The body uses it to repair and build muscle, and it is the most filling of the three macronutrients, which makes a calorie deficit easier to stick to. Common, evidence-based targets are:

• 1.2 to 1.6 g per kg: generally active adults and recreational exercisers.
• 1.6 to 2.0 g per kg: people training hard for muscle or dieting to preserve it.
• Towards the higher end: older adults, who need more protein to counter age-related muscle loss.

Work out your number

Multiply your body weight in kilograms by your target per-kilogram figure. A 70 kg person aiming for 1.6 g per kg needs about 112 g a day. Spreading that across three or four meals, with 25 to 40 g of protein each, is more effective than loading it all into one. Protein also has calories, so it fits inside your overall energy budget; set that first with the calorie and TDEE calculator.

A note on too much

For healthy people, intakes around 2 g per kg are well tolerated. Going far beyond that brings no extra benefit and crowds out other foods. If you have kidney disease or another medical condition, get individual advice before raising your protein intake. For how UK diets compare overall, see the UK fitness statistics.

Informational only, not dietary advice. Speak to a GP or registered dietitian about your individual needs.