Nutrition basics

How much protein do you need?

Protein matters if you train, but you probably need less fuss and fewer shakes than social media suggests. Here’s what the guidance actually says.

By the Fit Fit City team · Updated 17 October 2026 · 4 min read

The UK reference figure

In the UK, the reference nutrient intake (RNI) for protein for adults is 0.75 g per kilogram of body weight per day, according to the British Nutrition Foundation. For someone weighing 70 kg, that’s about 53 g a day.

That figure is designed to meet the needs of almost everyone in the general population. It isn’t a target for building muscle; it’s a floor.

If you lift weights

People who train regularly may benefit from more. The International Society of Sports Nutrition’s position stand on protein and exercise says an overall intake of 1.4 to 2.0 g per kilogram per day is sufficient for most exercising individuals.

For the same 70 kg person, that’s roughly 98 to 140 g a day. If you’re eating well and nowhere near that, increasing protein gradually is reasonable. If you’re already there, more is unlikely to make much difference.

These are calculations from the figures above, not personal advice. If you have kidney disease, are pregnant, or have been given a special diet, follow the advice of your GP or dietitian instead.

Spread it out

Rather than one huge protein dinner, aim to include a protein food at each meal. It’s easier to reach a sensible total, and it tends to keep you fuller. A simple pattern:

• Breakfast: eggs, Greek yoghurt or skyr, or porridge made with milk.
• Lunch: chicken, tuna, beans, lentils or tofu with your carbs and vegetables.
• Dinner: fish, lean mince, chicken, tofu, or a bean or lentil dish.
• Snack if needed: cottage cheese, a glass of milk, edamame or a yoghurt.

Protein in everyday foods

These are typical values per 100 g. Brands vary, so check the label; the NHS explains how to read food labels.

Do you need protein powder?

No. Powder is a convenient way to add protein, and some people find it useful after training or when they’re busy. But it isn’t necessary, and you can meet any of the figures above from ordinary food. If you use a supplement, choose one from a reputable brand and treat it as a food, not a shortcut.

Plant-based protein

You can get plenty of protein on a vegetarian or vegan diet. Tofu, tempeh, soya milk, beans, lentils, chickpeas, edamame, nuts and seeds all contribute. Eating a variety across the day helps you get a good mix of the building blocks your body needs.

Don’t forget the rest of your plate

Protein is one part of a balanced diet. The NHS Eatwell Guide recommends basing meals on starchy carbohydrates (wholegrain where possible), eating plenty of fruit and vegetables, and choosing protein foods such as beans, pulses, fish, eggs and meat. If you eat red or processed meat, the NHS suggests that people who eat more than 90 g a day cut down to 70 g; see meat in your diet.

What a 100 g day can look like

As an example, here’s one way a 70 kg person who trains could get roughly 100 g of protein from ordinary food. Breakfast: porridge made with 50 g of oats and 250 ml of semi-skimmed milk, topped with 150 g of 0% Greek-style yoghurt (about 30 g in total). Lunch: a tuna and bean salad with a 100 g tin of tuna and half a tin of beans (about 33 g). Snack: a 150 g pot of skyr (about 16 g). Dinner: 120 g of cooked chicken breast with rice and vegetables (about 29 g). That comes to roughly 105 to 110 g before you count bread, vegetables or milk in drinks.

That’s an illustration using typical label values, not a meal plan for you. Your own needs depend on your size, how much you train and any health conditions.

Does timing matter?

For most people, getting enough protein across the whole day matters more than exactly when you eat it. Having a protein food in the meal after training is a sensible habit, but there’s no need to rush to drink a shake the moment you finish.

A simple way to start

1. Write down what you ate yesterday and roughly how much protein was in it.
2. If it’s well below the range that fits you, add one protein food to the meal where you have the least.
3. Keep that up for a week, then look again.

For cheap ways to do this, see our guide to high-protein budget meals.