The government-recommended daily allowance for protein — 0.8g per kg of bodyweight — was set to prevent deficiency in sedentary adults. It's a floor, not a target. For anyone who exercises, wants to maintain muscle as they age, or is trying to lose fat without losing what they've built in the gym, that number is well short of what research actually supports. The gap between the minimum and the optimal is significant, and most people are somewhere in the middle — getting enough protein not to be deficient, but not enough to train effectively or age well.
What Does Protein Do in the Body?
Protein is made up of chains of amino acids — organic compounds that serve as the building blocks for virtually every structural and functional component of the body. The body uses amino acids to build and repair muscle, organ, and connective tissue; produce enzymes that catalyse biochemical reactions; synthesise hormones including insulin, glucagon, and growth hormone; create antibodies for immune function; and transport molecules through the blood (haemoglobin, for example, is a protein). Without adequate dietary protein, none of these functions can operate at full capacity.
How Much Protein Do You Actually Need?
The Recommended Dietary Allowance (RDA) for protein — set by most government health authorities — is approximately 0.8g per kg of body weight per day. However, this figure represents the minimum required to prevent deficiency in sedentary adults, not the optimal intake for health and body composition. Mounting research suggests substantially higher intakes are beneficial, particularly for active individuals and older adults.
| Goal / Population | Recommended Intake | Example (70 kg person) |
|---|---|---|
| Sedentary adult (minimum) | 0.8g/kg | 56g/day |
| General health and activity | 1.2–1.6g/kg | 84–112g/day |
| Weight loss (preserve muscle) | 1.6–2.4g/kg | 112–168g/day |
| Muscle building | 1.6–2.2g/kg | 112–154g/day |
| Endurance athletes | 1.4–1.7g/kg | 98–119g/day |
| Older adults (50+) | 1.2–1.6g/kg | 84–112g/day |
Use our free protein intake calculator to find the right target for your weight and goals in seconds.
Complete vs Incomplete Proteins
Not all proteins are created equal. A "complete" protein contains all 9 essential amino acids in sufficient quantities. Animal proteins — meat, fish, eggs, and dairy — are all complete proteins. Most plant proteins are "incomplete," meaning they are low or deficient in one or more essential amino acids. For example, grains tend to be low in lysine, while legumes tend to be low in methionine.
Plant-based eaters can easily obtain all essential amino acids by combining different plant protein sources throughout the day — for example, rice and beans, or lentils and bread. It is not necessary to combine them at every meal; what matters is getting sufficient amounts of all amino acids over the course of the day. Some plant proteins — notably soy, quinoa, and hemp — are complete proteins comparable in quality to animal sources.
Best High-Protein Foods
| Food | Protein per 100g | Notes |
|---|---|---|
| Chicken breast (cooked) | 31g | Lean, affordable, versatile |
| Tuna (canned in water) | 26g | Convenient, high omega-3 |
| Cod / white fish | 20g | Very lean, mild flavour |
| Eggs (whole) | 13g | Complete protein, high in choline |
| Greek yogurt (0% fat) | 10g | High in casein, good for satiety |
| Cottage cheese | 11g | Slow-digesting casein protein |
| Tofu (firm) | 17g | Complete plant protein |
| Tempeh | 19g | Fermented soy, high protein |
| Lentils (cooked) | 9g | Also rich in fibre and iron |
| Chickpeas (cooked) | 8.9g | Versatile, good fibre content |
Protein Timing
While total daily protein intake is the most important factor, emerging research suggests that distribution across meals also matters. Consuming 20–40g of protein per meal — rather than concentrating intake in one or two large meals — maximises the number of times per day the muscle protein synthesis response is triggered. Aim for protein at every meal: breakfast, lunch, dinner, and if training volume is high, a pre-bed protein source such as cottage cheese or casein (which digests slowly overnight, providing amino acids during the main period of muscle repair).
Post-workout protein consumption has historically received much attention, but recent research suggests the "anabolic window" after exercise is wider than previously thought — roughly 2–3 hours. If you have eaten a protein-containing meal 2 hours before training, an immediate post-workout protein shake is less critical than once believed.
Is Too Much Protein Harmful?
For healthy adults with normal kidney function, there is no compelling evidence that high protein intakes (up to 3–3.5g/kg/day) cause harm. Concerns about kidney damage from high protein diets relate specifically to people with pre-existing kidney disease, for whom protein restriction may be medically necessary. For healthy individuals, the kidneys easily handle the increased nitrogen load from higher protein intakes. That said, protein intakes above approximately 2.2g/kg/day provide no additional benefit for muscle building and simply represent extra calories that could be allocated to carbohydrates or fat.