How much protein do you actually need?
Quick answer
Protein needs depend on age, activity, illness and your nutritional goals, so there is no single target that suits everyone. Include protein-containing foods regularly and seek individual advice during weight treatment or if you have kidney disease, rather than assuming a high-protein diet is always appropriate.
Protein needs depend on body size, age, activity, health and goals. UK reference intake for most adults is about 0.75 g per kilogram of body weight daily, but this is a population guideline, not a personalized prescription. Older age, pregnancy, intensive training and kidney disease may change advice; supplements are not automatically necessary.
What is the basic adult target?
The UK reference nutrient intake for protein is 0.75 g per kilogram of body weight each day for adults. This is a guide for population adequacy, not a precise requirement for every person or a rule that must be met at every meal. Needs and appropriate calculations may differ in people with obesity or particular health conditions.
When might needs differ?
Children, pregnancy and breastfeeding have different requirements. Older adults may need attention to adequate intake because illness, appetite changes and loss of muscle can affect strength and recovery. People undertaking substantial resistance or endurance training may have different goals. Evidence and recommendations vary, so individualize rather than adopting high targets from social media.
What if you have kidney disease?
People with chronic kidney disease should not independently increase or severely restrict protein. The right approach depends on kidney function, nutritional status, treatment and whether dialysis is involved. Ask a clinician or renal dietitian for advice; do not use a generic fitness target.
Can food provide enough?
Many people can meet needs through ordinary meals: beans, lentils, peas, tofu, nuts, dairy, eggs, fish, poultry or meat, according to preference. Plant-based diets can provide protein when varied. A supplement may be convenient in some circumstances, but it is not essential for everyone and does not replace an adequate overall diet.
How can you judge your intake?
Consider what you eat across a usual day, not one meal. If appetite is poor, weight is falling unintentionally, you are recovering from illness, or you have a restrictive diet, seek tailored advice. Protein powders can add cost and may contain ingredients unsuitable for some people. A dietitian can assess intake, goals and medical needs together.
Making protein practical
Include a protein-containing food at meals if this suits your needs: beans, lentils, tofu, eggs, dairy, fish, poultry, nuts or seeds. Affordable choices such as pulses can contribute protein and fibre. Distribute foods in a way that fits appetite and routine; there is no requirement to buy powders or special products.
Who should ask for individual advice?
Needs can vary with age, illness, pregnancy, activity and recovery from injury. People with kidney disease or other conditions should ask their clinician before substantially increasing protein or using supplements. Evidence does not support one ideal intake or timing strategy for everyone, and supplements do not replace a varied diet.
Sources & further reading
Reviewed by
Dr Chinnadorai Rajeswaran
Specialist Endocrinologist · MBBS MRCP FRCP
Last Reviewed: November 2026
Read about complex severe obesity and related care.
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