AD | This post is sponsored by Yazio Pro. All opinions are my own.
The official UK guideline for protein is 0.75g per kilo of body weight a day. Most people treat that as the goal. It was never meant to be one.
It’s a floor, not a target. It isn’t designed around staying full after lunch, recovering from your Tuesday gym class, or keeping muscle as you get older. So how much protein do you need? Probably a bit more than the minimum, and a lot less than the 200g-a-day crowd would have you believe.
It’s one of the questions I get asked most as a nutrition coach, so here’s the simple version.
In this post you’ll learn:
- Why the official number is a minimum, not a target
- How much protein you need a day for your goal
- How much protein to aim for per meal
- What 25–30g of protein actually looks like on a plate
Quick answer: Most healthy adults need at least 0.75g of protein per kg of body weight a day, which is about 45g for women and 56g for men based on average body weights (UK guidance). If you exercise regularly, lift weights or are over 65, research supports more: roughly 1.0–1.6g per kg, spread across 3–4 meals of 20–40g.
Why the Official Number Is a Minimum, Not a Goal
The UK Reference Nutrient Intake (RNI) for protein is 0.75g per kg of body weight per day, according to the British Nutrition Foundation. It’s set to meet the needs of 97.5% of healthy adults, so it’s a reliable way to avoid falling short.
It isn’t the best intake for everyone. Sports nutrition and ageing experts both recommend more, because your needs go up when you ask your muscles to do more (or to hang on to what they’ve got). Hitting 0.75g means you’re covered. It doesn’t mean you’re done.
How Much Protein Do You Need a Day?
Find the row that sounds most like you. The example column is for someone who weighs 65kg.
| Your situation | Protein per kg per day | Example (65kg) |
|---|---|---|
| Healthy, not very active | 0.75–1.0g | 49–65g |
| Active most days (sport, running, classes) | 1.2–1.6g | 78–104g |
| Strength training or building muscle | 1.6–2.2g | 104–143g |
| Over 65 | 1.0–1.2g (more if active) | 65–78g |
The active range sits within the American College of Sports Medicine’s 1.2–2.0g per kg. The strength range comes from a 2018 meta-analysis that found muscle gains levelled off around 1.6g per kg on average, with some people benefiting from up to 2.2g. The over-65 range is from the PROT-AGE expert group.
In a calorie deficit, aim towards the top of your range to help keep muscle. If you have a lot of weight to lose, working from a goal weight gives a more realistic number.
How to Work Out Your Number
Multiply your weight in kg by the number from your row. That’s it.
Say you weigh 65kg and do a couple of strength sessions a week: 65 × 1.6 = 104g a day. Split across four meals and snacks, that’s around 26g each time, which is far more doable than “104g” sounds. (Only know your weight in stone? Multiply by 6.35 to get kg.)
You don’t need to hit it perfectly. If tracking isn’t your thing, here’s how to hit your protein goals without tracking.
Prefer to Track? Here’s What I Use
If you like seeing the numbers, Yazio Pro is the app I use to keep an eye on my protein. I’m over 100 days into my streak, mostly because logging takes seconds with the new Voice Tracker Tool. You just say what you ate, like “two eggs on toast and a latte”, and it logs it for you to check. No typing, no searching through food lists.
Like any tracker, the numbers are estimates, so treat them as a guide rather than gospel. If you want to give it a go, you can try Yazio Pro here with 60% off.
How Much Protein Per Meal?
Most people do well with 20–40g of protein per meal, spread over three or four meals. It’s easier on your appetite than saving it all for dinner.
You might have heard that your body can only “use” 30g at a time and the rest is wasted. A 2023 study in Cell Reports Medicine tested this: after a workout, 100g of protein led to more muscle building, for longer, than 25g did. So a big protein dinner isn’t wasted. Spreading it out is just more practical.
What 25–30g of Protein Looks Like
This is where it gets easier. Each of these gives you roughly 25–30g of protein:
- 250g of 0% fat Greek yoghurt or skyr
- 100g of cooked chicken breast
- A tin of tuna, drained
- 4 medium eggs
- 200g of firm tofu
- 3 of my cottage cheese egg muffins (around 29g)
Figures are approximate and based on typical UK label values, so check your packs.
Want a meal that does the work for you? My high protein Tuscan chicken pasta has 58g of protein per serving, and my rainbow shredded chicken salad has 37g. There are more in my high-protein recipes collection.
Can You Eat Too Much Protein?
For healthy adults, intakes in the ranges above haven’t been shown to harm kidney function. If you have kidney disease, are pregnant or have a medical condition, speak to your GP or a registered dietitian before making big changes.
The more common problem is protein crowding out everything else, especially fibre, which matters just as much for fullness and gut health. Here’s why fibre and protein work best together.
FAQs
How much protein do women need a day?
Using the UK guideline, a 60kg woman needs at least 45g a day. If she’s active or lifts weights, 1.2–1.6g per kg (72–96g) is a more useful target.
Is 100g of protein a day too much?
Not for most healthy, active adults. For a 65kg person it works out at around 1.5g per kg, well within the ranges used in research.
Do I need protein powder?
No. It’s handy if you struggle to reach your number with food, but it’s optional.
The Bottom Line
So, how much protein do you really need? At least 0.75g per kg to cover the basics, and more likely 1.0–1.6g per kg if you’re active, lifting or getting older. Pick your row, do the maths once, then aim for 20–40g at each meal. No 200g shakes, no perfection. Just a number that makes sense for you.
👉 Want more support? Healthy eating shouldn’t feel confusing, restrictive, or overwhelming. Mindfully Eating is my practical guide to building healthy habits that fit real life, without dieting, guilt, or perfection. Download it here!
Disclosure: This post is sponsored by Yazio Pro. I only partner with brands I use myself. This article is general information, not medical advice.
