How much protein do you actually need? A practical 2026 guide

Protein is having a moment — fortified into everything from cereal to bottled water. Some of the advice is genuinely useful; a lot is marketing. The truth sits in between: most people don’t need to obsess over protein, but many are quietly short of the amount that actually protects muscle and strength as they age. Here’s what the evidence supports, in numbers you can use today.

How much protein do you actually need?

There’s no single number, because it depends on your age and goals. As a practical framework:

• Baseline (the UK minimum): 0.75 g per kg of body weight a day — the official Reference Nutrient Intake, about 52g for a 70kg adult.
• Active or building muscle: roughly 1.2–2.0 g/kg. In a 2018 meta-analysis of 49 studies, the benefit of protein for muscle and strength peaked at about 1.6 g/kg a day, with little added gain beyond a ceiling near 2.2 g/kg.
• Over 65: about 1.0–1.2 g/kg to protect against age-related muscle loss.

For a 70kg person, that’s roughly 85–140g a day if you’re active — meaningfully more than most people eat without thinking about it, but not the extreme intakes fitness marketing implies.

Why the government minimum isn’t your target

The 0.75 g/kg figure is widely misunderstood. It’s set to prevent deficiency across the population — a floor that covers basic needs for almost everyone — not an optimum for building muscle, losing fat while keeping it, or staying strong into old age. Most UK adults comfortably exceed this minimum, which is why “are you getting enough protein?” is the wrong question for most people.

The better question is whether you’re getting enough for your goals. And here the picture changes: the real gap isn’t between deficiency and the minimum — it’s between the minimum and the optimum, and it mostly affects three groups: older adults, some people eating plant-based, and anyone trying to build muscle or diet without losing it.

Why it matters more as you age

From your 40s onward, muscle becomes harder to build and easier to lose — a process that accelerates into a condition called sarcopenia, a major driver of frailty, falls and lost independence. Older muscle is also “anabolically resistant”: it responds less to a given amount of protein, which is exactly why expert groups (PROT-AGE, 2013; ESPEN, 2014) recommend more protein for over-65s — around 1.0–1.2 g/kg, higher if unwell.

Here’s the worrying part: most older UK adults don’t get there. Analysis of national survey data found that among over-65s, roughly four in five fell below 1.2 g/kg a day. Protein, paired with resistance training, is the single most protective lever you have for staying mobile later — which is why “protein for longevity” stopped being a gym idea and became mainstream advice.

Does high protein harm your kidneys?

This is the most persistent protein myth, and for healthy people it’s simply not supported. A 2018 meta-analysis of 28 studies in people without kidney disease found that higher-protein diets had no adverse effect on kidney function compared with lower-protein diets. The slightly higher filtration rate you see on a high-protein diet is a normal, adaptive response within a healthy kidney’s range — not damage.

The one important caveat: this reassurance applies to healthy kidneys. If you have existing chronic kidney disease, you may be advised to moderate protein, and you should follow your own medical or dietitian advice rather than general guidance like this.

Distribution and quality

Two refinements help if you’re specifically chasing muscle. First, spread it out: your body makes best use of protein across the day, so aim for roughly 20–40g per meal rather than one giant dinner. Each meal wants enough of the amino acid leucine to switch on muscle building — which is why eggs or Greek yoghurt at breakfast beats toast alone.

Second, quality and variety. A “complete” protein contains all nine essential amino acids: animal foods, plus soya (tofu, tempeh, edamame), quinoa and buckwheat all qualify. Most single plant foods are a little short in one or two amino acids, but — and this corrects some old advice — you don’t need to combine them at the same meal. Your body pools amino acids across the day, so a varied plant-based diet covers it. Rough protein amounts to calibrate by: a grilled chicken breast ~32g, a tin of beans ~15g, 100g tofu ~8g, a pot of Greek yoghurt ~10g, a medium egg ~6–7g.

Do you need a protein powder?

No — but it’s the cheapest, easiest way to close a gap. If you struggle to hit your target from food alone (common at breakfast, or if you’re plant-based), a scoop does the job. It’s a convenience, not a requirement: what matters is your total daily protein, not the form it comes in.

Whole foods should still carry most of the load: chicken, fish, eggs, dairy, tofu, tempeh, beans and lentils bring fibre, micronutrients and satiety a powder can’t. Use the shaker to top up, not to replace meals.

Frequently asked questions

How much protein do I need per day? The UK minimum is 0.75 g/kg (about 52g for a 70kg adult), but active people and older adults benefit from more — roughly 1.2–2.0 g/kg.

How much protein should I eat to build muscle? Around 1.6 g/kg a day maximises muscle gains from resistance training; the benefit plateaus, with a ceiling near 2.2 g/kg.

How much protein do older adults need? About 1.0–1.2 g/kg a day for healthy over-65s (more if unwell), to counter age-related muscle loss.

Is too much protein bad for your kidneys? Not in healthy people — a 28-study meta-analysis found no adverse effect on kidney function. Caution applies only to existing kidney disease.

Does high protein help with weight loss? Modestly — it increases fullness and helps preserve muscle while you’re in a calorie deficit.

Is plant protein as good as animal protein? Over the day, yes — soya, quinoa and buckwheat are complete, and a varied plant diet supplies all essential amino acids without combining foods at each meal.

How much protein can I use per meal? Roughly 20–40g maximises the muscle-building response per meal; extra protein isn’t wasted, it’s just used for other things.

Do most people get enough protein? Most UK adults exceed the minimum; older adults often fall short of the higher, optimal targets.

Do I need a protein powder? No — it’s a convenience, not a necessity. Whole foods can meet your needs; powder just makes closing a gap easier.

Is protein bad for your bones? No — higher intake is neutral-to-beneficial, and is associated with better spine bone density and lower hip-fracture risk.

The bottom line

Most people undereat protein relative to what protects strength and muscle — especially at breakfast, and especially as they age. Aim for somewhere in the 1.2–2.0 g/kg range if you’re active or over 60, spread it across the day, get most of it from whole foods, and use a powder only to fill the gaps. That one habit does more for long-term strength and healthy ageing than almost any supplement on the shelf.

This is general information, not personalised advice — if you have kidney disease or another medical condition, check with your GP or a registered dietitian before making big changes to your protein intake.