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The short answer
Most adults in the UK need around 0.75g of protein per kilogram of body weight each day. That works out at about 56g for the average man and 45g for the average woman.
This figure comes from government guidance and is enough for most healthy adults to maintain normal body functions. It is not a target you must hit perfectly every day, but it gives a useful guide.
How to work it out
To estimate your own needs, multiply your weight in kilograms by 0.75. For example, if you weigh 70kg, your daily protein need is about 52.5g.
If you know your weight in stones and pounds, it may be easier to use an online calculator. The key point is that bigger bodies generally need more protein than smaller ones.
When you may need more
Some adults need more protein than the basic guideline. This may include older adults, people recovering from illness or surgery, and those who are very physically active.
People who do strength training, such as weightlifting, often aim for more protein to support muscle repair and growth. In these cases, advice can vary, but a higher intake may be helpful.
Good protein sources
Protein does not have to come from meat alone. Beans, lentils, chickpeas, tofu, nuts, seeds, eggs, dairy, fish and lean meats all count.
It is often easiest to meet your needs by including a protein source at each meal. For example, porridge with yoghurt, a chicken or bean lunch, and fish or tofu at dinner can add up quickly.
Do you need protein supplements?
Most healthy adults can get enough protein from food without using shakes or powders. Supplements are usually only useful if you struggle to eat enough through meals.
They are not necessary for everyone, and more is not always better. Very high protein intake can push out other important foods, such as fruit, vegetables and whole grains.
The bigger picture
Protein matters, but it is only one part of a healthy diet. Your body also needs enough energy, fibre, vitamins, minerals and fluids.
If you are unsure how much protein is right for you, especially if you are older, pregnant, unwell or very active, speak to a GP or registered dietitian. They can help you find a plan that suits your needs.
Frequently Asked Questions
For most healthy adults, a common baseline recommendation is about 0.8 grams of protein per kilogram of body weight per day. Individual needs can be higher depending on age, activity level, health status, and goals.
Protein requirements for adults per day are often calculated using body weight, so larger adults generally need more total grams of protein. A common method is multiplying body weight in kilograms by the recommended grams per kilogram.
Yes, older adults often benefit from slightly higher protein intake than the basic minimum because they may need more protein to help maintain muscle mass and strength.
Yes, physically active adults and athletes usually need more protein than sedentary adults to support muscle repair, recovery, and adaptation to training.
During weight loss, protein requirements for adults per day may be higher relative to body weight to help preserve lean muscle mass and support satiety while reducing calories.
Yes, protein requirements for adults per day can be met with plant-based diets by including a variety of legumes, soy foods, nuts, seeds, whole grains, and other protein-rich plant foods.
Yes, pregnancy increases protein needs because the body is supporting fetal growth and maternal tissue changes. Pregnant adults should follow guidance from a healthcare professional.
Yes, breastfeeding adults typically need more protein than non-lactating adults because protein supports milk production and recovery after pregnancy.
If protein requirements for adults per day are not met over time, adults may experience muscle loss, slower recovery, weakness, poor appetite control, and other nutrition-related problems.
Yes, significantly exceeding protein requirements for adults per day is usually unnecessary and may displace other important nutrients. People with kidney disease or other medical conditions should get personalized advice.
Adults can estimate protein requirements for adults per day by multiplying body weight in kilograms by a target grams-per-kilogram value, such as 0.8 g/kg for a basic reference level.
Yes, more active adults generally need more protein than less active adults because exercise increases muscle protein breakdown and repair needs.
In general, protein requirements for adults per day are based more on body size, activity, age, and health status than on sex alone.
Protein requirements for adults per day may need to be modified for people with kidney disease, so they should follow individualized medical guidance rather than general recommendations.
Yes, spreading protein requirements for adults per day across meals can help support muscle protein synthesis and may make it easier to meet daily targets.
Foods that help meet protein requirements for adults per day include poultry, fish, eggs, dairy, meat, tofu, tempeh, beans, lentils, edamame, nuts, seeds, and protein-rich grains.
They can. Many adults over 50 benefit from paying closer attention to protein intake because age-related muscle loss makes adequate protein more important.
Sedentary adults usually need less protein than active adults, who often require more to support training, recovery, and muscle maintenance.
Yes, illness, injury, surgery, or recovery can increase protein needs because the body may require more protein for healing and tissue repair.
The best way to meet protein requirements for adults per day consistently is to include a protein source at each meal and snack, using a mix of animal or plant-based foods that fit personal preferences and health needs.
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