How much protein do you actually need? A practical 2026 guide
Protein targets are everywhere and mostly wrong. A clear, practical guide to how much protein you really need, when it matters most, and how to hit it.
Protein is having a moment — fortified into everything from cereal to water. Some of the advice is useful; a lot is marketing. Here is what the evidence actually supports, in numbers you can use today.
The real number
Forget the tiny government minimum (0.8 g/kg) — that is the amount to avoid deficiency, not to thrive. For most adults who want to hold onto muscle and stay strong, the research points to:
- 1.2–1.6 g of protein per kg of body weight per day for a generally active person.
- Up to ~2.0 g/kg if you train hard and are trying to build muscle or lose fat while keeping it.
For a 70 kg person, that is roughly 85–140 g a day — meaningfully more than most people eat without thinking about it.
Why it matters more as you age
From your 40s onward, muscle becomes harder to build and easier to lose. Protein, paired with resistance training, is the single most protective lever you have for staying mobile and independent later — which is why “protein for longevity” stopped being a gym idea and became a mainstream one.
Distribution beats one big hit
You absorb protein better across the day than in one giant dinner. Aim for 25–40 g per meal, three times a day, each containing a decent “leucine” hit (the amino acid that triggers muscle building). Practically: eggs or Greek yoghurt at breakfast, not just toast.
Do you need a powder?
No — but it is the cheapest, easiest way to close a gap. If you struggle to hit your target from food alone (common at breakfast, or if you are plant-based), a scoop does the job.
Whey protein (unflavoured)
£25The simplest gap-filler: stir into milk, oats or a smoothie. Unflavoured is the most versatile.
- ~24 g protein per scoop
- complete amino profile
- mixes into anything
Vegan protein blend
£27A well-formulated plant blend so vegans aren't short on leucine. Smoother than single-source pea.
- Pea + rice blend for a complete profile
- no dairy
- gut-friendly
Food first — the boring truth
Whole foods should still carry most of the load: chicken, fish, eggs, dairy, tofu, tempeh, beans and lentils. They bring fibre, micronutrients and satiety a powder can’t. Use the shaker to top up, not to replace meals.
The bottom line
Most people undereat protein, especially at breakfast and especially as they age. Aim for 1.2–2.0 g/kg, spread across the day, mostly from food, with a powder to fill the gaps. That one habit does more for strength and ageing than almost any supplement.