How much protein do I need per day?
0.75 g per kg of body weight, for most adults. That’s 56 g at 75 kg, and most of us likely get that. Lifting weights to build muscle? You need about double.
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How much protein do I need a day?
Adults need 0.75 g of protein for each kg they weigh, every day. That’s the UK reference amount.
The BNF works it out as 56 g a day for a 75 kg man and 45 g for a 60 kg woman. Weigh more, and you need more grams.
| Your weight | Most adults (0.75 g per kg) | Building muscle (about 1.6 g per kg) |
|---|---|---|
| 50 kg | 37.5 g | 80 g |
| 60 kg | 45 g | 96 g |
| 70 kg | 52.5 g | 112 g |
| 80 kg | 60 g | 128 g |
| 90 kg | 67.5 g | 144 g |
| 100 kg | 75 g | 160 g |
Not on the table? Times your weight in kg by 0.75.
Know your weight in stone? Times it by 6.35 to get kg first.
The 56 g and 45 g date from 1991. The BNF says people are likely heavier now, so go by your own weight.
Your next step: find your row and write down your number.
Am I already getting enough protein?
Probably. On average, UK men eat about 85 g a day and women about 67 g. The BNF says most of us are likely getting enough.
Source: BNF
An average isn’t you, though. To check, add up a normal day with the 20 g portions further down.
Some people need more. The BNF adds extra for pregnancy and breastfeeding. It says athletes and older adults may need more too.
| Who | Protein a day |
|---|---|
| Pregnant | Add 6 g |
| Breastfeeding, baby under 6 months | Add 11 g |
| Breastfeeding, baby 6 months or older | Add 8 g |
| Children aged 7 to 10 | 28.3 g |
| Aged 11 to 14 | 42.1 g boys, 41.2 g girls |
| Aged 15 to 18 | 55.2 g boys, 45.4 g girls |
Source: BNF (Department of Health)
Over 40? See how much protein you need after 40.
Do I need more protein if I exercise?
Probably not for a run or an exercise class. The BNF says people who do that are unlikely to need any extra.
Lifting weights to build muscle is different. The BDA says you need about 1.6 to 1.7 g per kg, plus strength training and enough food overall.
More isn’t always better. Researchers pooled 49 trials of people lifting weights and taking protein. Intakes above about 1.6 g per kg a day added no more lean mass, on average.
Think of protein as bricks and training as the builder. More bricks don’t give you a bigger wall unless someone builds with them. So if you want more muscle, start the training first.
More detail: protein to build muscle and protein to lose weight.
What does 20 g of protein look like?
| Food | Portion |
|---|---|
| Chicken | 1 small breast (75 g cooked) |
| Tinned tuna or salmon | 1 small can (100 g) |
| Eggs | 3 medium eggs |
| Greek yoghurt | Half a 450 g pot (225 g) |
| Semi-skimmed milk | 1 pint (600 ml) |
| Baked beans | 1 large can (400 g) |
| Unsalted nuts or seeds | 2 handfuls (100 g) |
| Quorn mince | 6½ tablespoons (165 g) |
Source: BDA
So 56 g is roughly three of these in a day. For quick ideas, see high-protein breakfasts and dairy-free protein.
Five steps to get the protein you need
- Times your weight in kg by 0.75, or by about 1.6 if you lift weights to build muscle.
- Spread your protein evenly through the day, as the BDA advises for people who exercise.
- Get it from food first. Most people don’t need shakes or bars.
- Eat more beans, lentils and peas, and two portions of fish a week, one of them oily.
- If you eat more than 90 g of red or processed meat a day, try to cut down to no more than 70 g.
The BNF says food is better where you can, because it brings other nutrients with it.
Can you eat too much protein?
No one has set a safe upper limit. There isn’t enough data to set one.
In 1991, the Department of Health advised adults to avoid eating more than twice the reference amount. That’s 1.5 g per kg.
In 2012, the European Food Safety Authority looked again. It said up to twice its own reference is regularly eaten by some active, healthy adults and is considered safe. That’s about 1.66 g per kg.
Protein your body doesn’t need is used for energy. It won’t necessarily turn into muscle.
Going high protein? Don’t build it on red and processed meat. The BNF says those diets aren’t advised because of the link with bowel cancer.
When to speak to a GP
Speak to your GP or care team if:
- You have kidney disease and want to eat more protein. A renal dietitian at Kidney Care UK covers the possible risks of too much protein. Ask your kidney team first.
- You keep losing weight without changing your diet or exercise. The NHS says see a GP.
- You have weight loss and other symptoms. See a GP as soon as possible.
Want to know how your kidneys are doing? See the kidney function test.