Dietary Protein: What To Do
The macronutrient supplying the amino acids used to build and repair tissue.
Last revised
Most people already meet the baseline requirement, while the groups who genuinely need more — older adults and people recovering from illness — are rarely the ones buying supplements.
Key takeaways
- Baseline adult requirement: 0.75-0.8g per kg of body weight per day
- Typical guidance, resistance training: 1.2-1.6g per kg per day
- Most useful single change: Put some protein in breakfast, which is where most people are short.
- Commonest mistake: Assuming more is always better; beyond requirements the surplus is used as energy.
- See a doctor if any of the signs under "When to get help" below apply to you.
Do
- Put some protein in breakfast, which is where most people are short
- Use cheap sources: eggs, tinned fish, lentils, beans, milk and yoghurt
- Spread intake across meals rather than stacking it into dinner
- Raise intake if you are over 65 and losing strength or muscle
Do not
- Assuming more is always better; beyond requirements the surplus is used as energy
- Protein bars as a default snack without reading the sugar content
- Starting a high-protein diet without advice if you have kidney disease
The figures behind the list
Each item above follows from these, published in the guidance named at the foot of the page.
| Measure | Figure |
|---|---|
| Baseline adult requirement | 0.75-0.8g per kg of body weight per day |
| Typical guidance, resistance training | 1.2-1.6g per kg per day |
| Typical guidance, adults over 65 | 1.0-1.2g per kg per day |
| Useful per-meal target | 25-30g, three or four times a day |
| Protein in a 100g chicken breast | about 31g |
Where to go next
- Dietary Protein at a Glance
- Dietary Protein: What the Evidence Actually Says
- Dietary Protein — the reference entry
- The Evidence on Dietary Salt, Without the Hype
- Added Sugar: What the Evidence Actually Says
When to get help
Speak to a GP or dietitian before substantially raising protein if you have chronic kidney disease, liver disease, or have been told to follow a protein-restricted diet. Unintentional weight or muscle loss needs investigating rather than feeding.
Where this comes from
- British Nutrition Foundation — protein reference intakes
- NHS — Eat well
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.