How Much Protein Do You Actually Need?

Part Three of the Protein Series | By Sarah Flower, Nutritionist

Here is something I hear almost every week in clinic: I think I eat pretty well. And often that is true. People are making considered choices, they are trying. But when we sit down together and look at the detail, protein is nearly always the gap. Not by a little, either. For many of my patients, actual intake is sitting at 50% or less of what their body genuinely needs.

The frustrating part is that this shortfall is not down to laziness or indifference. It comes from misinformation, misleading labels, and a food culture that has prioritised carbohydrate-based convenience over the nutrients that keep us strong, satisfied, and metabolically healthy.

Where the Official Advice Falls Short

The NHS recommendation sits at approximately 0.75g of protein per kilogram of body weight per day. For a woman weighing 65kg, that is roughly 49g. It sounds manageable, and by the standard of preventing outright deficiency, it is. But for someone trying to maintain muscle mass, manage their weight, support hormone production through perimenopause, or simply feel energised and clear-headed, that figure is often not enough.

Many nutritionists, myself included, work to higher targets in practice. As a guide:

• Sedentary adults: 1.2g per kg of body weight

• Active adults, those over 50, women who are menopausal or anyone looking to lose weight: 1.5 to 2g per kg

• Athletes or those recovering from illness: 1.6 to 2.2g per kg

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Why Protein Matters More Than Ever After 40

From around our mid-30s, we begin to lose muscle mass gradually. This process accelerates during perimenopause and menopause as oestrogen declines. Less muscle means a slower metabolism, reduced bone density support, and a harder time maintaining a healthy weight even when calorie intake has not changed.

Protein is the single most important dietary tool for slowing this process. It provides the raw material for muscle repair and maintenance, supports hormone production, and helps stabilise blood sugar throughout the day. Think of it as structural investment in your future health.

Protein and Weight Loss: The Evidence

Of the three macronutrients, protein has the highest thermic effect. Your body burns more calories digesting protein than it does processing carbohydrate or fat. It also produces the strongest satiety response, keeping you fuller for longer and reducing the cravings that undermine even the most disciplined approach to eating.

Crucially, adequate protein during a calorie deficit preserves muscle tissue. Without it, the weight you lose is as likely to come from muscle as from fat, which damages your metabolism and leaves you weaker, not leaner.

Animal vs Plant: The Numbers Tell a Story

Per 100g cooked weight: chicken breast delivers around 30g of protein with 0g carbohydrate; lean beef steak around 26.6g with 0g carbohydrate; salmon around 25.2g with 0g carbohydrate; cheddar cheese around 25.4g with just 1.1g carbohydrate. Compare this with chickpeas at 8.4g protein alongside 13g carbohydrate, red lentils at 8.1g protein with 16.9g carbohydrate, and cooked quinoa at only 3.9g protein with 18.8g carbohydrate.

This is not an argument against plant foods, which bring fibre, vitamins, and a range of beneficial compounds. It is an argument for being realistic. If you rely heavily on plant sources, you need greater volume and more careful combination to hit your protein targets, and you will be managing a considerably higher carbohydrate intake alongside.

Start with Breakfast

The meal where protein shortfalls are most common and most consequential is breakfast. A bowl of cereal, porridge with honey, toast and jam, or a fruity granola pot might look and feel like a healthy start. In nutritional terms, these are almost always high in refined carbohydrate and low in protein.

The result is a blood sugar peak followed by a crash, typically arriving mid-morning and bringing cravings, low energy, and the urge to reach for something sweet or caffeinated. Shifting to a protein anchored breakfast, think eggs with avocado, smoked salmon with spinach, or natural Greek yoghurt with seeds and berries, stabilises blood sugar, sustains energy, and reduces appetite across the rest of the day.

Five Practical Ways to Increase Your Intake

• Build meals around the protein source first, and add everything else around it.

• Swap mid-morning biscuits or cereal bars for boiled eggs, cheese, or natural Greek yoghurt.

• Add a scoop of collagen or quality unflavoured protein powder to porridge or smoothies.

• Batch cook chicken, salmon, or hard boiled eggs at the weekend to draw on through the week.

• Check protein per 100g on labels rather than accepting front of pack claims at face value.

A Final Word

Getting enough protein is not about body building or obsessing over macros. It is about giving every cell in your body the materials it needs to function well, from energy and repair to mood, immunity, and hormone balance.

In Part Four, we take on the myths that hold people back from embracing protein properly, including the stubborn belief that it is only relevant if you exercise.

Dont forget to check out my High Protein Breakfast Ebook containing over 30 breakfast recipes - here