Protein has become one of the most talked-about nutrients in recent years, with high-protein products filling supermarket shelves and social media often promoting protein as the key to building muscle, losing weight and improving health.

But while protein is essential for maintaining muscle, repairing tissues and supporting many bodily functions, most people do not need the extremely high amounts often promoted online.

The amount of protein a person needs depends on several factors, including age, body weight, activity level and life stage.

'Generally, protein recommendations range from 10% to 35% of daily energy needs, but (like the other macronutrients) your individual needs can vary depending on several factors, like age, sex, body weight and activity level,' said Caroline Young, a registered dietitian and owner of Whole Self Nutrition.

Understanding your own requirements can help you avoid both eating too little and focusing so heavily on protein that other important nutrients are overlooked.

Why Does the Body Need Protein?

Protein is one of the three main macronutrients, alongside carbohydrates and fats.

It is made up of amino acids, which the body uses to build and repair muscles, produce enzymes and hormones, support immune function and maintain healthy skin, hair and nails.

Unlike carbohydrates and fats, the body does not store protein in a dedicated form, meaning it needs a regular supply from food.

Protein is particularly important for maintaining muscle mass. This becomes increasingly significant with age, as adults naturally lose muscle over time, a process known as sarcopenia.

How Much Protein Do Adults Need Each Day?

For the average healthy adult, the UK government recommends a daily protein intake of around 0.75g per kilogram of body weight.

For example, a person weighing 70kg would need approximately 52g of protein per day.

However, this is a general guideline rather than a target that applies to everyone.

Protein requirements may increase for:

  • People who regularly exercise, especially those doing resistance training
  • Older adults trying to maintain muscle mass
  • People recovering from illness or injury
  • Pregnant and breastfeeding women

For most moderately active adults, spreading protein intake throughout the day can help ensure adequate intake.

'For each meal, a healthy adult who is moderately active should shoot for about one-fourth to one-third of a regular-sized dinner plate,' Young said.

Good protein sources include meat, fish, eggs, dairy products, beans, lentils, tofu, nuts and seeds.

Do Athletes and Gym-Goers Need More Protein?

People who exercise regularly may require more protein than those with a sedentary lifestyle, particularly if they are trying to build muscle.

Resistance training creates small tears in muscle fibres, and protein provides the amino acids needed for repair and growth.

Many fitness communities recommend very high protein intakes, sometimes exceeding 2g per kilogram of body weight daily. However, more protein is not automatically better.

For many recreational gym-goers, a balanced diet with sufficient protein, carbohydrates and healthy fats is enough to support fitness goals.

Young said one of the 'biggest misconceptions about high-protein diets is that they are the gold standard or the healthiest way of eating.'

'While protein is super important and essential to maintain healthy minds and bodies, the other two macronutrients (carbs and fats) are also extremely important,' she explained.

A diet that focuses excessively on protein while restricting other nutrients may lack the fibre, vitamins and minerals needed for overall health.

How Much Protein Do Older Adults Need?

Protein needs can change with age.

Older adults may need more protein than younger adults because the body becomes less efficient at maintaining muscle tissue.

Ensuring enough protein intake, alongside regular strength-based exercise, can help support mobility, independence and muscle health.

Older adults who have difficulty eating enough food, have lost weight unintentionally or are recovering from illness may benefit from speaking with a healthcare professional or registered dietitian.

How Does Pregnancy Affect Protein Requirements?

During pregnancy, protein needs increase to support the growth and development of the baby.

Protein requirements do not significantly change during the first trimester, but they increase during the second and third trimesters as the baby grows and the body undergoes greater changes.

'In the second and third trimester, protein needs (along with calorie needs and other nutrient needs) increase to support healthy fetal growth,' Young said.

Pregnant women should aim for a balanced diet that includes a variety of protein sources, alongside other essential nutrients.

Anyone unsure about meeting nutritional needs during pregnancy should seek advice from a healthcare professional or registered dietitian.

Are Animal Proteins Better Than Plant Proteins?

Animal-based foods, such as meat, fish, eggs and dairy, are often considered 'complete' proteins because they contain all nine essential amino acids that the body cannot produce itself.

However, this does not mean plant-based proteins are inferior.

Foods such as beans, lentils, tofu, tempeh, nuts and seeds can provide plenty of protein when included as part of a varied diet.

Some plant proteins may contain lower amounts of certain essential amino acids, so people following a vegetarian or vegan diet should aim for variety.

'For example, beans are missing the amino acid methionine,' Young explained. 'If beans are your protein source at a meal, just make sure you're getting in other complete plant-based protein sources (like soy) or having another food that's high in methionine (like whole grains), too.'

Combining different plant-based protein sources throughout the day can help provide all the essential amino acids needed.

Do You Need Protein Powder or Supplements?

Protein
Close-up of a fruit smoothie enriched with almonds and bananas. Jcomp via Magnific

Protein powders have become increasingly popular, particularly among gym-goers and people trying to increase their protein intake.

However, most people can meet their protein needs through food alone.

'There is a vast range of foods that provide plenty of protein, including animal and plant proteins,' Young said.

'As long as you include protein sources at most meals and snacks, you shouldn't need supplements or powders.'

Protein supplements may be useful for some people, such as athletes with particularly high requirements or those who struggle to eat enough protein due to appetite, illness or dietary restrictions.

But they should complement a balanced diet rather than replace whole foods.

Common Myths About Protein

Myth: More protein is always healthier

Eating more protein than your body needs does not automatically lead to better health or more muscle.

Muscle growth also requires appropriate exercise, enough calories and adequate recovery.

Myth: High-protein diets are the best way to lose weight

Protein can help people feel fuller for longer and support muscle maintenance during weight loss, but successful weight management depends on overall dietary patterns.

Myth: Carbohydrates should be avoided when increasing protein

Carbohydrates provide energy, especially during exercise, while fats support hormone production and help the body absorb certain vitamins.

A healthy diet requires balance between all three macronutrients.

The Bottom Line

Protein is an essential part of a healthy diet, but individual needs vary.

For most people, a balanced eating pattern that includes protein at regular meals and snacks is enough to meet daily requirements.

Rather than chasing extreme protein targets, focus on eating a variety of nutrient-rich foods, staying active and choosing protein sources that fit your lifestyle and dietary preferences.