Wellness · Nutrition
How much protein you really need, the honest number.
The UK RDA of 0.75 g/kg is a minimum to prevent deficiency, not a target for health. Newer evidence suggests 1.2–1.6 g/kg for adults over 40 — with more for athletes and during weight loss.
Why trust this guide
- 01
Clinically reviewed
Written by our editorial team and reviewed by a registered UK clinician before publication.
- 02
Sourced from the trials
Grounded in ISSN, PROT-AGE and British Dietetic Association guidance — not fad science.
- 03
Practical, not preachy
Built for a UK kitchen with a normal budget, freezer and shopping habits.
Key facts
Daily protein at a glance.
The essentials, in plain English — what the RDA covers, what the working range looks like, and where distribution matters.
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The RDA is a floor
The UK reference (0.75 g/kg) prevents deficiency — it is not a target for health, strength or ageing.
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Modern range
1.2–1.6 g/kg per day is the working range for adults, especially over 40.
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Athletes and hypertrophy
1.6–2.2 g/kg per day supports strength training and muscle growth.
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During weight loss
Higher protein preserves lean mass while calories drop — the deficit does the fat loss.
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Distribution matters
25–40 g per meal across 3–4 meals beats a single large dose at dinner.
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Plant vs animal
Plant protein works well if variety and volume are good — legumes, tofu, tempeh, grains together.
Why this guide matters
One number, three lives.
The RDA answers a different question from the one most adults are actually asking. The three points below shape everything else on this page.
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The RDA is a floor
0.75 g/kg prevents deficiency — it does not protect strength, recovery or lean mass with age.
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Age changes the maths
From the mid-40s the same protein produces less muscle response — the target moves up.
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Distribution, not just total
A steady 25–40 g at each of three or four meals is more effective than one big dinner.
The evidence in practice
From weight to plate — step by step.
A seven-step routine that turns a target in grams into a normal week of meals.
Phase 1 · The number
Work out your daily target
Phase 2 · The meals
Anchor each meal with protein
Phase 3 · The check
Track and adjust
- 01
The number
Weigh yourself in kg
A single honest number is the starting point — no need for body-fat estimates.
- 02
The number
Multiply by 1.2 or 1.6
1.2 g/kg as a baseline; 1.6 g/kg if you are over 40 or actively training.
- 03
The number
Divide across 3–4 meals
Spread the total — one big hit at dinner is not the same stimulus.
- 04
The meals
Anchor each meal
A fist-sized protein source — fish, poultry, eggs, tofu, dairy, pulses.
- 05
The meals
Add pulses or dairy at breakfast
Breakfast is where most UK adults underfeed protein — fix it first.
- 06
The check
Track for a week
A food app for seven days shows the gap between what you think and what you eat.
- 07
The check
Adjust up if training or losing weight
Strength work and calorie deficits both push the target higher.
Typical timeline: 1–2 weeks to build the habit, longer to see body-composition change.
Signs it affects you
The everyday signs of under-eating protein.
Eight patterns worth recognising — and one red flag where the standard advice does not apply.
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Under-eating protein
Fatigue, poor recovery, always hungry an hour later.
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Muscle loss with age
Sarcopenia risk climbs from the mid-40s onward.
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Poor recovery from exercise
Soreness that lingers, sessions that feel harder than they should.
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Poor satiety
Meals that do not hold you — protein is the most filling macronutrient.
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Muscle loss during weight loss
Scales drop but strength drops with them — the wrong kind of loss.
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Plant-based planning gap
A vegetarian or vegan diet without deliberate protein choices.
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Anabolic resistance
Older muscle needs more protein per meal to trigger the same response.
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Red flag: CKD
Chronic kidney disease — protein targets differ, discuss with a nephrologist.
How to do it
Practical ways to hit the number.
Not a meal plan — a set of moves that make the target easier every week.
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Adjust baseline target
Set 1.2–1.6 g/kg per day based on age and activity.
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Front-load breakfast
Aim for 25–40 g at the first meal — eggs, Greek yoghurt, tofu scramble.
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Post-workout window
20–40 g of protein within an hour or two of training.
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Dairy, eggs, fish
Cheap, complete, and easy to build meals around.
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Pulses, tofu, tempeh
Plant staples that carry a full meal — lentil dhal, tofu stir-fry, chickpea stew.
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Whey or plant powder
A scoop closes a gap on busy days — a tool, not a diet.
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Meal-prep once a week
Batch a protein source on Sunday — chicken, tofu, boiled eggs, lentils.
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Track for a week
A food app for seven days is the fastest way to see the real number.
What this guide is based on
The evidence behind every claim on this page.
Consensus statements, position stands and UK dietetic guidance — current at the time of last review.
Key references
The guidelines and consensus we relied on.
A quiet reminder
This guide is for information, not medical advice.
A registered dietitian can tell you how to adapt the target to your health, kidneys and household.
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British Dietetic Association. Protein food fact sheet.
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International Society of Sports Nutrition (ISSN). Position stand on protein and exercise.
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Bauer J. et al. PROT-AGE consensus — protein intake in older adults.
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NHS Eat Well guide — baseline UK dietary reference values.
Red flags
When higher-protein advice does not apply.
The general advice is safe for most people. These are the situations where a clinician, not a blog post, is the right next step.
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Chronic kidney disease
Higher-protein targets do not apply — see a nephrologist or renal dietitian.
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Single kidney
Very high intake needs individual assessment.
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Unexplained weight loss
Investigate before adjusting macros — do not assume it is protein.
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Athletes underfuelling
Low energy availability is common — protein alone will not fix it.
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Perimenopausal muscle loss
Protein plus strength training — worth a dietitian and a coach.
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Frailty over 70
Higher targets (1.2–1.5 g/kg) help — with medical review first.
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Eating disorder recovery
Numbers and tracking can be harmful — work only with your team.
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Powders replacing food
A supplement is not a diet — build meals first, use powder to top up.
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Bariatric surgery follow-up
Post-surgical protein targets are specific — follow your specialist plan.
Making it stick
A number for years, not a week of tracking.
Four ideas that decide whether the target becomes how you eat, or another thing you tried once.
A quiet reminder
Habits do the work, not spreadsheets.
A pretty-good week that repeats does far more than a perfect week that does not.
- 01 Habit
Anchor every meal with protein
A fist-sized portion at breakfast, lunch and dinner covers most of the target.
- 02 Distribution
Spread it, do not stack it
25–40 g at three or four meals beats 80 g at dinner and nothing else.
- 03 Cost
Tinned, frozen and dried are your friends
Tinned tuna, frozen prawns, dried lentils — cheap, high-protein staples.
- 04 Flexibility
A weekly average, not a daily rule
Aim for the shape of your week — a low day is fine if the week is right.
Frequently asked
Everything we get asked about daily protein.
Quick answers on kidneys, powders, plant protein, per-meal targets and older adults.
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Is more protein bad for healthy kidneys?
No — current evidence does not show harm from 1.2–2.2 g/kg in people with normal kidney function. It is different in chronic kidney disease.
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Do I need protein powder?
No — food-first is fine. Powder is a convenient way to close a gap, especially at breakfast or post-workout.
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Is plant protein as good as animal?
Yes, if variety and volume are good. Combine pulses with grains and eat a bit more total protein to match.
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How much per meal?
25–40 g per meal, three to four times a day, is the practical target for most adults.
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What about older adults?
PROT-AGE recommends 1.0–1.2 g/kg as a baseline for healthy older adults, and up to 1.5 g/kg with illness or frailty.
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Does the RDA of 0.75 g/kg not cover it?
It prevents deficiency in most healthy adults, but it is a floor. It is not designed to protect muscle mass or support training.
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