How Much Protein Do I Need a Day? A Simple Guide
The UK guideline, when you need more, and the common mistake that leaves most of us short: 500g of mince is not 500g of protein.
In this guide
“How much protein do I need?” is one of the most searched nutrition questions in the UK, and it’s easy to see why. Depending on where you look, you’ll be told anything from a modest 45g a day to 200g. Gym forums, wellness influencers and food labels all seem to disagree.
Here’s a clear, honest answer, and a simple way to work out your own number.
The official UK guideline
The UK’s reference figure is 0.75g of protein per kilogram of body weight per day. To find yours, multiply your weight in kilograms by 0.75.
| Your weight | UK baseline (0.75g/kg) |
Over 50s, perimenopause (1.0–1.2g/kg) |
Regular training (1.2–2.0g/kg) |
|---|---|---|---|
| 60kg | 45g | 60–72g | 72–120g |
| 70kg | 53g | 70–84g | 84–140g |
| 80kg | 60g | 80–96g | 96–160g |
| 90kg | 68g | 90–108g | 108–180g |
This is the amount set to meet the needs of most healthy adults. It’s a sensible floor, but it’s worth knowing that it was set in 1991 and is designed to prevent deficiency, not to help you feel or perform at your best.
When you might need more
Several groups are widely recognised as needing more than the baseline:
- Over-50s and over-65s. An international expert group, PROT-AGE, recommends 1.0 to 1.2g per kg for older adults to help preserve muscle as we age.
- Women in perimenopause and menopause. Falling oestrogen makes muscle harder to maintain.
- Pregnant and breastfeeding women. UK guidelines add 6g a day in pregnancy and 11g a day while breastfeeding a baby under six months.
- People who train regularly. Sports nutrition research commonly suggests 1.2 to 2.0g per kg for those doing regular strength or endurance training.
What does that look like in real food?
This is where most people get caught out. We tend to think about the weight of our food, not the protein inside it. But 500g of beef mince doesn’t contain 500g of protein. It contains about 100g. An egg weighs around 55g but gives you only 6 or 7g of protein.
Here’s roughly how much protein you get from everyday foods, by weight:
What it takes to get 9.6g of protein
| Food | You’d need |
|---|---|
| Chicken breast | about 30g |
| Beef mince | about 50g |
| Eggs | one and a half |
| Greek yoghurt | about 100g |
| Pure Beef | one tablespoon |
Are you actually getting enough?
Try this quick check. Think back over yesterday and count the protein at each meal. Many people find breakfast is the weak spot: toast, cereal or nothing at all adds very little. If breakfast and lunch are light, it’s almost impossible to catch up at dinner.
The fix doesn’t have to be dramatic. Spreading protein across the day, with a decent amount at each meal, is both easier and, according to research, a better way for your body to use it.
The easiest protein you’ll ever add
Pure Beef was made for exactly this. It has a neutral flavour, so you can stir it into coffee, porridge, smoothies, soups and sauces without changing the taste of what you’re eating. One tablespoon adds 9.6g of protein. Two tablespoons, nearly 20g. No cooking, no shakes, no extra meals.
If you’d rather sip something savoury, Beef Marrow and Chicken + Veg make a warming mug in seconds.
Frequently asked questions
Can you eat too much protein?
For healthy adults, eating somewhat more than the baseline as part of a balanced diet is generally considered fine. If you have kidney problems or another health condition, speak to your GP before increasing your intake significantly.
Should I count bone broth as protein?
Yes. Bone broth protein is rich in collagen and amino acids such as glycine, and your body uses it like any other protein. It works best alongside other protein foods like eggs, fish and meat, as an easy top-up.
What’s the easiest way to add 10g of protein?
A tablespoon of Pure Beef in your morning coffee. It takes ten seconds.
The bottom line
Take your weight in kilograms and multiply by 0.75 for the baseline, or by 1.0 to 1.2 if you’re over 50, in perimenopause or active. Then look at where your day falls short, usually breakfast, and add protein there first.
Mix and match any pouches and save up to 15%.
Related reading
- High-protein foods that aren’t chicken
- High-protein breakfast ideas without eggs
- High-protein savoury snacks that aren’t another protein bar
Sources & further reading
