Protein has become the nutrient of the moment. It is added to cereals, drinks, snack bars and even water, and "high protein" has become a selling point in itself. Behind the marketing sits a genuinely essential nutrient, but the hype has left many people unsure how much they really need, whether they are getting enough, and whether all those supplements are worth the money. Here is a clear, evidence-based look. This is general information rather than medical advice; for tailored guidance, speak to a GP or a registered dietitian, or use trusted NHS resources.
What protein is and why it matters
Protein is an essential nutrient that the body uses to build and repair tissues, make enzymes and hormones, and support the immune system. It is one of the three main macronutrients, alongside carbohydrate and fat, and it is found throughout the body, in muscle, skin, hair, bone and blood.
Proteins are made from smaller units called amino acids. Your body can make some of these itself, but others, the "essential" amino acids, must come from food. This is why eating enough protein, from a good enough range of sources, genuinely matters for health, not just for athletes but for everyone. Protein is one component of a healthy diet overall, as set out in our guide to building a balanced plate.
How much do you actually need?
For most healthy adults, the UK reference nutrient intake for protein is around 0.75 grams per kilogram of body weight per day. In practical terms, that works out at roughly:
- About 45 grams a day for many adult women.
- About 55 grams a day for many adult men.
To put that in perspective, 55 grams is not a huge amount. It might be covered by a couple of eggs, a chicken breast and a portion of beans across a day, with protein from bread, dairy and other foods on top. The widespread belief that we all need to chase very high protein totals does not match the basic guidelines for the general population.
It is worth stressing that these are population averages, not personal prescriptions. Your own needs depend on your size, age, activity and health.
Who needs more than the baseline?
While the standard guideline suits most people, several groups have higher protein needs.
- Older adults. With age, the body becomes less efficient at maintaining muscle, and many experts suggest older people benefit from somewhat more protein, alongside activity, to help preserve strength and mobility.
- Very active people and athletes. Those doing substantial endurance or strength training have higher needs, and sports nutrition guidance typically recommends intakes above the basic figure.
- People building muscle. Resistance training increases the demand for protein to repair and grow muscle. Pairing adequate protein with a consistent exercise habit is far more effective than protein alone.
- Recovery from illness or injury. The body may need extra protein to repair tissue, though this is best guided by a professional.
Even for these groups, the amounts involved are usually achievable through food, and there is an upper limit to how much extra protein actually helps. Beyond a certain point, eating more does not build more muscle; it is simply used for energy or stored.
Good sources of protein
Protein comes from both animal and plant foods, and variety is helpful.
| Animal sources | Plant sources |
|---|---|
| Lean meat and poultry | Beans, lentils and chickpeas |
| Fish and seafood | Tofu and other soya foods |
| Eggs | Nuts and seeds |
| Dairy such as milk, yoghurt and cheese | Wholegrains |
Animal proteins generally contain all the essential amino acids in one food. Many plant proteins are lower in one or another, but this is easily solved by eating a range of plant foods across the day, such as beans with rice or hummus with bread. Vegetarians and vegans can comfortably meet their protein needs with a bit of variety. Choosing minimally processed protein sources also fits with broader healthy eating, including efforts to cut down on added sugar found in many processed snack products marketed as high in protein.
Are most people short on protein?
Despite the marketing, protein deficiency is rare in the UK. National diet surveys consistently show that most people already meet, and often exceed, their protein requirements from an ordinary varied diet. The image of widespread protein shortage that sells so many products simply does not reflect the evidence for the general population.
That does not mean protein is unimportant; it means that for most people, the priority is a balanced diet overall rather than anxiously maximising one nutrient. Spreading protein reasonably across meals, rather than loading it all into one, is sensible, but it need not become a preoccupation.
Do you need protein shakes and bars?
For the average person eating a varied diet, protein supplements are not necessary. They are essentially a convenient, and often expensive, way to add protein that could usually come from food just as well.
Supplements can be useful in specific situations, for some athletes, people with raised needs, or those who struggle to eat enough through illness or appetite loss. But they offer no special advantage over protein from whole foods, and many high-protein snack products are also high in sugar, salt or calories. Reading the label matters, and whole foods remain the better default.
A note of caution
Protein is safe and essential as part of a normal diet for healthy people. However, those with certain conditions, particularly some kidney problems, may need to manage their protein intake carefully under medical supervision, and very high-protein diets are not suitable for everyone. This article is general information, not medical advice. If you have a health condition, are pregnant, or are considering a major change to your diet, speak to your GP or a registered dietitian first.
The bottom line
Protein is an essential nutrient that builds and repairs your body, but most people need less of it than the marketing implies, around 0.75 grams per kilogram of body weight a day for the average adult. Older people, athletes and those building muscle may benefit from somewhat more, yet still well within what food can provide. A varied diet of meat, fish, eggs, dairy, beans, pulses, nuts and grains comfortably meets most people's needs, and protein shortage is rare in the UK. For the vast majority, whole foods beat supplements, and a balanced diet matters more than chasing one fashionable nutrient.