Let’s Talk Protein

Protein is one of those nutrients we all hear about often, yet many people still wonder how much we actually need each day to feel and function at our best. Protein’s role goes well beyond fitness and diet trends… it helps build and repair muscle, supports immune and hormone function, and plays an important role in keeping us feeling satisfied after meals. It’s something our bodies rely on every single day, whether we’re lifting weights, chasing the kids, or simply getting through a busy week. So how much protein do we actually need?

Understanding Protein Requirements

Protein needs are not one-size-fits-all; they depend on factors like your activity level, age, gender, muscle mass and health goals. Here’s a breakdown based on current scientific guidelines:

🧍 1. Sedentary or Everyday Life

For most adults who aren’t very active (think desk work, light walking, daily life), the minimum amount of protein recommended is approximately:

👉 0.8 grams of protein per kilogram of body weight per day
So, someone weighing 70 kg (~154 lbs) would need about 56 g of protein daily. This helps maintain basic bodily functions like tissue repair and enzyme production.

In Australia, similar guidelines exist, around 0.75–0.84 g per kg for healthy adults, with slightly higher recommendations for older adults (over 70 yrs) to help preserve muscle mass.

🏃 2. Active Individuals

If you’re moving more (walking regularly, doing strength training, classes, sports), your muscles have higher needs:

👉 1.2–2.0 g per kg body weight per day is a widely‑suggested range for people doing regular exercise.

• Endurance activities (running, cycling): ~1.2–1.4 g/kg
• Resistance or strength training: ~1.6–2.0 g/kg
  These amounts support muscle repair, recovery and growth.
  For example:
  A 70 kg active person might aim for 84–140 g of protein per day.

🧓 3. Older Adults

After about age 40–50, our muscles become less responsive to protein (a phenomenon called anabolic resistance). Research suggests that slightly higher protein: around 1.0–1.2 g/kg — may help protect muscle mass as we age.

Benefits of Adequate Protein

Getting enough protein every day isn’t just about building muscle, it has a wide range of benefits for your overall health:

• Supports muscle maintenance and growth - essential for strength, balance and coordination.
• Keeps you fuller for longer - helping with appetite control and stable energy.
• Aids tissue repair and recovery - from everyday wear-and-tear to exercise stress.
• Supports metabolism and hormone production - protein helps create enzymes, hormones, and neurotransmitters.
• Boosts immune function - antibodies and immune cells rely on amino acids from protein.
• Helps maintain bone health - protein is an important component of bone structure.

Protein Quality & Timing

It’s not just how much, but how you eat it:

🍽 Spread it throughout the day
Rather than consuming most protein at dinner, distribute your intake across meals. This approach can improve muscle protein synthesis and help with satiety.
General guidance suggests 15–30 g of protein per meal is a practical target.

🍳 Choose high‑quality sources
Protein from eggs, dairy, grass-fed & finished meats, fish, legumes and nuts offers not only amino acids but also micronutrients and fibre that you can’t always get from supplementation.

Daily Protein Checklist

➡️ Example:
A 70 kg active adult aiming to support muscle repair might target about 105 g/day (70 kg × 1.5 g/kg).

🥩 Healthy Sources of Protein

These options provide quality protein along with valuable nutrients like vitamins, healthy fats or fibre, great to include regularly in a balanced diet:

• Chicken breast - lean and versatile, high in complete protein and low in saturated fat.
  
  
• Grass-fed & grass-finished meats - a nutrient-dense source of high-quality protein, often containing higher levels of omega-3 fats and antioxidants compared to grain-fed meat.
  
  

• Pastured, regenerative pork - A high-quality protein source with improved nutrient profiles from pigs raised on regenerative farms, supporting animal welfare and soil health.

• Wild-caught fish (such as salmon, sardines and mackerel) – Rich in protein and naturally occurring omega-3 fats, which support heart and brain health. Wild-caught fish also tend to have lower exposure to antibiotics and added feeds.
  
  
• Eggs - a complete protein source containing all essential amino acids plus B vitamins and choline.
  
  
• Nuts and seeds (e.g., peanuts, almonds, chia, hemp) - offer protein, healthy fats and fibre.
  
  
• Beans and legumes - a plant-based source of protein and fibre, useful for vegetarian and vegan diets.
  

🌭 Not-So-Healthy Sources of Protein

These are protein-containing foods that experts recommend limiting because of higher levels of saturated fat, preservatives, nasty additives, or lower overall nutrient quality:

• Processed meats (e.g., hot dogs, conventionally farmed bacon, salami) - Often high in nitrates, preservatives and saturated fat.
  
  
• Grain-fed red meats - Have higher levels of saturated fat, an unbalanced Omega-6 to Omega-3 ratio, and, in conventional farming, greater exposure to growth hormones and antibiotics. These factors can contribute to increased inflammation, higher cholesterol levels, and increased risk of cancer.
  
  
• Farmed fish - Some farmed fish may contain higher levels of omega-6 fats due to feed, along with potential exposure to antibiotics or contaminants, depending on farming practices.
  
  
• Low-quality protein powders - some contain added sugars, artificial sweeteners, preservatives or fillers.

Practical Tips

• Aim for protein at every meal (approx. 15–30 g per meal)
  
• Mix plant and animal sources to balance amino acids and other nutrients.
  
• Use whole foods first
• Stay hydrated - protein metabolism produces nitrogen waste that’s cleared by the kidneys.

There’s no single “perfect” protein number that works for everyone. Our needs fall within a range, shaped by our body size, activity level, age and lifestyle. Getting enough protein helps keep us strong, satisfied and supported in our day-to-day lives.

Just as importantly, protein works best as part of a balanced diet. Pairing it with fibre-rich vegetables, whole foods and complex carbohydrates helps support steady energy, gut health and overall wellbeing. 

Disclaimer:
This article is for general informational purposes only and is not intended as medical advice. We are not healthcare professionals. Individual protein needs and dietary requirements can vary based on health conditions, lifestyle, and other factors. Always consult a qualified healthcare professional or registered dietitian before making changes to your diet or nutritional routine.

References

Healthline. How Much Protein Should I Eat to Stay Fit and Healthy? 2023. https://www.healthline.com/nutrition/how-much-protein-should-i-eat-to-stay-fit-and-healthy

Mayo Clinic Health System. Assessing Protein Needs for Performance. 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/assessing-protein-needs-for-performance

SpringerLink. Dietary protein and muscle health in adults. 2017. https://link.springer.com/article/10.1186/s12970-017-0177-8

Australian Government, National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand. 2020. https://www.nrv.gov.au/nutrients/protein