Protein is one of the three main macronutrients, alongside carbohydrates and fats, and it plays a vital role in almost every part of your body. It builds and repairs muscles, supports immune function, and helps you feel full after meals. But how much do you actually need, and what are the best sources? This guide answers those questions in plain language.

This article is general information only. People with kidney disease or other medical conditions, and those who are pregnant, should get personalised advice from a doctor or registered dietitian about protein intake.

What Does Protein Do?

Protein is made up of building blocks called amino acids. Your body uses them to:

  • build and repair muscles, skin, hair and nails,
  • make enzymes and hormones,
  • support immune function,
  • transport nutrients in the blood,
  • help you feel full and satisfied.

Nine amino acids are "essential", meaning your body can't make them and they must come from food.

How Much Protein Do You Need?

A common guideline for healthy adults is about 0.75–0.8 grams of protein per kilogram of body weight per day. For a 70 kg adult, that's roughly 53–56 g a day.

Some people may benefit from more:

  • active people and athletes – often around 1.2–2.0 g/kg, depending on training,
  • older adults – higher intakes may help preserve muscle,
  • people trying to lose weight – extra protein can help maintain muscle and control hunger,
  • pregnant and breastfeeding women – needs increase.

These are general ranges. Individual needs vary, so check with a professional if you have specific goals or health conditions.

Best Animal Sources of Protein

Approximate protein per typical serving:

  • Chicken breast (100 g cooked) – around 30 g
  • Tuna, canned (100 g) – around 25 g
  • Salmon (100 g cooked) – around 22–25 g
  • Lean beef (100 g cooked) – around 26 g
  • Eggs (2 large) – around 12 g
  • Greek yoghurt (170 g) – around 15–17 g
  • Cottage cheese (100 g) – around 11 g
  • Milk (250 ml) – around 8 g

Animal proteins are "complete", containing all essential amino acids.

Best Plant Sources of Protein

  • Lentils (1 cup cooked) – around 18 g
  • Chickpeas (1 cup cooked) – around 14 g
  • Black beans (1 cup cooked) – around 15 g
  • Tofu, firm (100 g) – around 12–17 g
  • Tempeh (100 g) – around 19 g
  • Edamame (1 cup) – around 17 g
  • Peanut butter (2 tbsp) – around 7–8 g
  • Almonds (30 g) – around 6 g
  • Quinoa (1 cup cooked) – around 8 g
  • Oats (40 g dry) – around 5 g

Values vary by brand and preparation. Many plant proteins are lower in one or more essential amino acids, but eating a variety of plant foods across the day provides everything you need. Soy and quinoa are complete proteins.

Tips for Spreading Protein Through the Day

Research suggests spreading protein across meals, rather than eating most of it at dinner, may be better for muscle maintenance. Aim to include a protein source at every meal and snack.

Example day (roughly 90–100 g):

  • Breakfast: Greek yoghurt with oats and berries (~20 g)
  • Lunch: lentil and chicken salad (~30 g)
  • Snack: boiled eggs or a handful of nuts (~10 g)
  • Dinner: salmon or tofu with vegetables and quinoa (~30–35 g)

Find more ideas in our healthy breakfast ideas guide.

Protein and Weight Loss

Protein is the most filling macronutrient. Higher-protein diets can help you feel full, reduce snacking and preserve muscle during weight loss, especially when combined with strength training. See our guide on how to lose weight safely.

Protein and Muscle Building

To build muscle, you need both resistance training and enough protein. Many people aim for a protein-rich meal or snack within a few hours of training, though total daily intake matters most.

Do You Need Protein Powder?

Not necessarily. Most people can meet their needs through food. Protein powders are a convenient option if:

  • you struggle to eat enough protein from meals,
  • you have high needs due to training,
  • you want a quick post-workout snack.

If you use one, choose reputable brands, ideally with third-party testing, and check for added sugars. Whole foods also provide fibre, vitamins and minerals that powders lack.

Can You Eat Too Much Protein?

For healthy people, moderately high protein intakes are generally considered safe. However:

  • people with kidney disease may need to limit protein,
  • very high protein diets may crowd out fibre-rich foods like fruit, vegetables and whole grains,
  • processed and red meats should be limited for heart and bowel health.

Balance is key.

Budget-Friendly Protein Foods

Protein doesn't have to be expensive. Affordable options include:

  • eggs,
  • canned beans, lentils and chickpeas,
  • canned tuna, sardines and mackerel,
  • milk and plain yoghurt,
  • peanut butter,
  • frozen chicken thighs,
  • tofu.

See our healthy eating on a budget guide for meal ideas.

Simple High-Protein Meal Ideas

  • scrambled eggs with spinach on wholegrain toast,
  • chickpea and vegetable curry with brown rice,
  • tuna and bean salad,
  • Greek yoghurt with nuts and fruit,
  • stir-fried tofu with vegetables and noodles,
  • lentil soup with a slice of wholegrain bread,
  • chicken, vegetable and quinoa bowl.

Final Thoughts

Most adults need around 0.8 g of protein per kilogram of body weight daily, with more for active people and older adults. Include a protein source at every meal, mix animal and plant proteins if you eat both, and focus on whole foods first. Get personalised advice if you have health conditions. Discover more nutrition basics in our nutrition section.