How Much Protein Do You Need Per Day? | UK Guide

Introduction

Protein is one of the most talked-about nutrients in health and fitness — and for good reason. It plays a crucial role in building muscle, repairing tissues, and supporting overall wellbeing. But how much protein do you actually need per day? The answer depends on your age, activity level, and health goals. In this article, we’ll break down the science and give you practical tips to meet your protein needs.

 

 

Why Protein is Important

Protein provides the building blocks (amino acids) your body needs for:

• Building and repairing muscle
• Supporting immune function
• Producing hormones and enzymes
• Maintaining healthy skin, hair, and nails

Without enough protein, you may feel fatigued, recover slowly from workouts, or struggle to maintain lean muscle.

General Protein Recommendations

 

In the UK, the Reference Nutrient Intake (RNI) for adults is 0.75g of protein per kilogram of body weight per day.

• Example: A 70kg adult = about 52g of protein per day.

 

However, this is the minimum for health — many people need more, especially if they’re active.

Protein Needs for Different Lifestyles

• Sedentary adults: Around 0.8g per kg body weight.
• Active adults: 1.2–1.6g per kg for muscle repair and recovery.
• Strength training / athletes: 1.6–2.2g per kg to maximise muscle growth.
• Older adults: Slightly higher needs (1–1.2g per kg) to maintain muscle mass.

Best Sources of Protein

 

• Animal sources: Chicken, turkey, fish, eggs, dairy
• Plant-based: Lentils, chickpeas, beans, tofu, quinoa
• Supplements: Protein powders (whey, pea, soy) can help fill gaps

👉 Explore our Protein Products to make hitting your daily target simple and convenient.

Common Protein Myths

 

• “Too much protein damages kidneys” – For healthy people, this isn’t true. The risk is only relevant for those with existing kidney disease.
• “You can only absorb 30g of protein per meal” – Your body uses protein efficiently across the day, not just per meal.
• “Vegetarians can’t get enough protein” – Plant-based diets can meet protein needs with proper planning.

Conclusion

 

Protein is essential for everyone, but your exact needs depend on your lifestyle and goals. Whether you’re aiming to build muscle, maintain weight, or simply stay healthy, make sure you’re getting enough high-quality protein each day.

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