How Much Protein Do You Actually Need?

Protein seems to be everywhere.

Supermarket shelves are packed with high-protein products, social media is full of advice, and everyone seems to have a different opinion on how much you should be eating.

So, how much protein do you actually need?

The answer depends on your lifestyle, your goals and how active you are.

For the average adult, the NHS recommends around 0.75g of protein per kilogram of body weight each day. That means someone weighing 70kg needs roughly 53g of protein a day.

If you exercise regularly, especially if you lift weights or play sport, you'll usually benefit from more.

Research suggests active people often aim for somewhere between 1.2 and 2.0g of protein per kilogram of body weight to help support muscle growth and recovery.

As a rough guide:

These aren't strict targets. They're simply a helpful starting point.

One of the biggest myths is that eating "too much" protein is automatically bad for you. For most healthy adults, that's simply not the case. Your body uses what it needs, with the rest contributing to your overall energy intake, just like carbohydrates and fats.

The timing of your protein isn't usually as important as people think, either.

You don't need to panic if you can't drink a shake the second you finish your workout. What matters far more is getting enough protein across the whole day.

Many people find it easier to spread their intake between breakfast, lunch, dinner and a couple of snacks rather than trying to eat most of it in one meal.

The good news is that increasing your protein intake doesn't have to involve a complete diet overhaul.

Choosing Greek yoghurt for breakfast, adding beans or lentils to meals, snacking on jerky or mixed nuts, or simply swapping to higher-protein alternatives can all make a noticeable difference. If you're having a busy day or heading straight from work to the gym, a protein shake is one of the easiest ways to top up your intake without needing to prepare another meal.

Protein is something your body needs every day, not just after a workout. Even on rest days, it's helping repair and maintain muscles, organs and other tissues, so consistency is much more valuable than trying to fit all your protein around training sessions.

Ultimately, there's no magic number that works for everyone.

If you're generally inactive, the NHS recommendation is likely to be enough. If you exercise regularly, want to build muscle or simply stay fuller for longer, you'll probably benefit from aiming a little higher.

Rather than obsessing over exact numbers, focus on building simple habits. Include a source of protein with each meal, keep a few high-protein snacks nearby and have a protein shake ready for the days when life gets busy. Over time, those small habits are what make the biggest difference.