How Much Protein Do I Need? A UK Guide for Parents
Walk into any supermarket and you will see “high protein” on everything from yoghurt to crisps. Social media tells you to eat huge amounts. Your mum tells you that you eat too much meat. No wonder so many parents ask me, “Artem, how much protein do I need, really?”
The honest answer is less dramatic than the internet suggests. Here is what the UK guidance actually says, how to turn it into normal meals, and why you do not need to count every gram to do well.
How much protein do I need? The UK guideline
In the UK, the reference figure for adults is 0.75g of protein per kilogram of body weight per day. This is the Reference Nutrient Intake (RNI), and the British Nutrition Foundation explains it in plain language. It is set to cover the needs of almost everyone in the population.
The British Nutrition Foundation also lists average daily figures based on the original Department of Health values:
- Adults aged 19 to 50: around 55.5g a day for men and 45g a day for women.
- Adults aged 50 and over: around 53.3g a day for men and 46.5g a day for women.
It notes these figures were set in 1991, when average body weights were lower, so using your own body weight with the 0.75g per kg figure gives a more personal estimate.
A quick example: someone who weighs 70kg would multiply 70 by 0.75, which gives about 52.5g of protein a day. That is a general reference point, not a target you must hit to the gram.
What that looks like on a plate
Numbers are hard to picture, so think in food instead. The NHS Eatwell Guide simply says to eat “some beans, pulses, fish, eggs, meat and other protein foods”, plus some dairy or alternatives. In practice, most adults can get there by including a protein food at each meal:
- Breakfast: eggs, plain yoghurt, milk with oats, or beans on toast.
- Lunch: tuna, chicken, hummus, cheese, lentil soup or leftover chilli.
- Dinner: fish, meat, tofu, beans, lentils or chickpeas with veg and a starchy food.
For reference, the British Nutrition Foundation lists grilled chicken breast at about 32g of protein per 100g, canned tuna in brine at about 24.9g per 100g and almonds at about 21.1g per 100g. You can see how a normal portion at two or three meals adds up quickly.
If mornings are where you fall short, my list of high protein breakfast ideas has quick options that work around the school run.
Do active parents need more?
This is where opinions get loud. Some people, such as those doing a lot of strength training, may choose to eat a bit more than the reference amount, and that is generally fine for healthy adults as part of a balanced diet. But for most mums and dads doing a couple of classes a week, a sensible portion of protein at each meal, alongside plenty of veg and wholegrains, is a good place to be.
What matters more than chasing a big number is consistency: regular meals, a protein food at each, and regular movement. That is especially true if you are doing strength work, because your muscles respond to training over weeks and months, not to one perfect day of eating. I talk about why that kind of training matters as you get older in strength training for bone health.
If you have kidney problems, are pregnant or breastfeeding, or have any medical condition, please speak to your GP or a registered dietitian before changing how much protein you eat. Advice here is general.
Simple ways to spread protein through the day
- Add, do not overhaul. Stir a tin of beans into a soup, crack an egg into fried rice, or add yoghurt to your porridge.
- Mix plant and animal sources. Beans, lentils, chickpeas, tofu, nuts and seeds count too, and they bring fibre with them. The Eatwell Guide suggests choosing lean meats and limiting red and processed meat.
- Remember fish. The NHS suggests at least two portions of fish a week, one of them oily, such as salmon, sardines or mackerel.
- Keep easy options in the fridge. Boiled eggs, plain yoghurt, cottage cheese and cooked chicken make quick snacks or lunches.
- Use normal food first. Protein bars and shakes are convenient, but they are optional. Everyday food usually does the job and costs less.
Where a bootcamp fits
Eating enough protein supports you best when you are also moving and building strength. At SYP Bootcamp, every 45-minute session includes strength work alongside cardio, coached in a small group of up to 10 people in Archway. It is beginner friendly and £15 a class. See this week’s class times on the booking page.
FAQs
How do I calculate how much protein I need?
Multiply your body weight in kilograms by 0.75. That gives the UK Reference Nutrient Intake for adults in grams per day. For example, 80kg multiplied by 0.75 is 60g a day. Treat it as a general guide rather than a strict target.
Can you eat too much protein?
For most healthy adults, eating somewhat more than the reference amount as part of a varied diet is not a concern. Very high intakes are not necessary for most people. If you have kidney disease or another health condition, talk to your GP or a dietitian first.
Is 100g of protein a day too much?
That is well above the UK reference amount for most adults. Some very active people choose to eat that much, but most parents do not need to. A protein food at each meal is a simpler and more realistic habit than chasing a large daily number.
Take the next step
If you want a weekly session that builds strength and gives your week some structure, book my £15 class and check this week’s class times. You can also WhatsApp me on 07301 512215. If you would rather work on your training and eating habits together with a coach, take a look at the 12-week body transformation programme at SYP Fitness.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
