The Truth About Protein: How Much Do You Actually Need?

Every gym-goer has heard it: “eat more protein.” But how much is actually enough — and can you eat too much? Here’s what the research actually says.

What Protein Does in Your Body

Protein isn’t just for building muscle. It repairs tissues, produces enzymes and hormones, supports immune function, and keeps you feeling full longer than carbs or fat. Your body is constantly breaking down and rebuilding protein structures — which means you need a steady daily supply.

The Evidence-Based Numbers

For years, the official RDA (Recommended Dietary Allowance) sat at 0.8g per kg of body weight per day. But this number was designed to prevent deficiency — not optimise health or body composition.

More recent research paints a different picture:

• Sedentary adults: 0.8–1.2g/kg is adequate
• Active adults and regular exercisers: 1.4–2.0g/kg is optimal
• Older adults (65+): 1.2–1.6g/kg helps preserve muscle mass
• Athletes in heavy training: up to 2.2g/kg may offer benefit

A 75kg person who exercises 4x per week likely thrives around 105–150g of protein daily.

Best Sources (Ranked by Leucine Content)

Leucine is the amino acid that triggers muscle protein synthesis. These sources deliver the most per gram:

1. Whey protein — fast-absorbing, highest leucine density
2. Eggs — complete amino acid profile, highly bioavailable
3. Chicken breast — lean, versatile, ~31g protein per 100g
4. Greek yogurt — great protein-to-calorie ratio + probiotics
5. Salmon — protein plus omega-3s, a double win
6. Lentils — plant-based, ~18g per cooked cup, also high in fibre
7. Tofu / tempeh — solid plant options; tempeh has better bioavailability

Common Myths, Debunked

“You can only absorb 30g of protein per meal.” False. Your body absorbs all the protein you eat — it just processes it at different rates. Large protein meals take longer to digest, but nothing is wasted.

“High protein damages your kidneys.” In healthy individuals with no pre-existing kidney disease, there is no evidence that high protein intake causes kidney damage. This concern applies only to people with existing kidney conditions.

“Plant protein is inferior.” Plant proteins are often lower in one or more essential amino acids, but combining varied plant sources throughout the day fully covers your needs. Supplements like pea protein are now highly effective alternatives.

Practical Tips

• Spread intake across meals — aim for 25–40g per meal rather than one large dose
• Prioritise breakfast — most people undereat protein in the morning
• Don’t fear whole food sources — supplements are convenient, not essential
• Track for one week — most people are surprised how far short they fall

Protein is one of the highest-leverage nutrition changes you can make. Get your numbers right and almost everything else becomes easier.