Social media is full of protein hype, but what does the science actually say? Here’s what you need to know.
What Is Protein and Why Do You Need It?
Protein is an essential macronutrient made up of amino acids. Your body can produce some of these itself, but nine must come from food. These essential amino acids support muscle repair and growth, immune function, detoxification, and the transport of oxygen around the body. Protein also digests more slowly than carbohydrates, helping you feel fuller for longer.
Animal vs. Plant Protein
Animal-based proteins — meat, fish, eggs, and dairy — are considered “complete” proteins because they contain all nine essential amino acids. Most plant sources don’t, with the notable exception of tofu (soy), which is a complete protein.
If you follow a vegetarian or vegan diet, variety is key. By combining a wide range of plant-based protein sources throughout the day, you can easily meet all your essential amino acid needs.
On supplements: If you’re struggling to hit your protein targets through food alone, a protein powder can help — but choose wisely. Many brands contain added sugars and artificial sweeteners. Organic whey is a good option if you tolerate dairy.
How Much Protein Do You Actually Need?
The UK RDA is 0.75g of protein per kg of body weight — but this is the minimum needed to prevent deficiency, not the amount needed to thrive. Current evidence suggests higher targets based on activity level:
| Activity Level | Protein Target |
| Minimal / Sedentary | 1.0g per kg body weight |
| Moderate Activity | 1.5g per kg body weight |
| Intense / Athletic Training | 1.6g per kg body weight |
| Over 50 years old | At least 1.2g per kg body weight |
Pregnancy, older age, and illness can all increase your needs. Adults over 50 in particular benefit from higher intake because the body becomes less efficient at using protein to build muscle — a process called anabolic resistance.
What Happens If You Don’t Eat Enough?
A chronically low protein intake can lead to muscle loss, poor skin, hair and nail health, frequent illness due to reduced immune function, and constant hunger. Over time, reduced muscle mass also increases the risk of osteoporosis, as muscle supports bone density.
Too much protein isn’t risk-free either. Excess protein that isn’t used for energy or tissue repair gets converted to fat. Large amounts of red meat can raise LDL cholesterol and saturated fat intake. Very high intakes may also put extra strain on the kidneys — particularly for those with pre-existing kidney conditions.
High-Protein Foods at a Glance
| Food | Serving | Approx. Protein |
| Chicken breast | 1/2 breast | 27g |
| Fillet steak | 100g | 21-26g |
| Salmon fillet | 120g | 30g |
| Eggs | 1 large | 6.5g |
| Tofu | 100g | 16g |
| Almonds | 50g | 10g |
| Lentils | 100g | 9g |
| Cottage cheese | 1 cup | 28g |
| Greek/skyr yoghurt | 100g | 10g |
| Wholemeal pasta | 100g | 15g |
| Quinoa | 1 cup | 8g |
Sample Meal Ideas
Based on a 60kg person needing ~72g of protein per day. All values are approximate.
Breakfast
Skyr yoghurt with 1 tbsp mixed seeds and a dessertspoon of mixed nuts and berries ~21g
2 poached eggs with ½ avocado on seeded sourdough ~19g
2 slices seeded sourdough with almond butter ~16–19g
Lunch
Salmon fillet with salad ~30g
Tomato and chickpea soup made with chicken bone broth + 1 slice seeded sourdough ~16g
1 tin of sardines on 2 slices wholemeal toast with salad ~34g
Dinner
Lentil dhal with brown rice and vegetables — add a poached egg for extra protein ~12g (+6g)
½ chicken breast with soba noodles and vegetables (swap chicken for 190g tofu for a plant-based version) ~35g
Small fillet steak with tabbouleh (swap bulgur for quinoa for more protein) ~42g
All protein values are approximate. This article is for general information purposes only and does not constitute personalised nutrition advice.
