High-protein eating has moved from bodybuilding niche to mainstream nutrition advice. Everyone from GPs to fitness influencers recommends eating more protein. But how much is enough? When does "high" become too high? And does it actually matter?
Let's cut through the noise with what the research actually shows.
How Much Protein Do You Need?
The UK Reference Nutrient Intake (RNI) is 0.75g per kg body weight per day. For a 70kg person, that's about 53g. But this is the minimum to prevent deficiency, not optimal intake.
Research suggests higher intakes offer benefits for most people:
Protein Targets by Goal
Example: A 75kg person doing regular strength training would target 120-165g protein daily. That's 40-55g per meal across three meals - significantly more than most people eat.
Why Higher Protein Helps
Satiety
Protein is the most filling macronutrient. Higher protein diets reduce hunger hormones and increase feelings of fullness - making calorie control easier.
Muscle Preservation
During weight loss, adequate protein prevents muscle loss. This matters because muscle drives metabolism - lose muscle and weight regain becomes more likely.
Thermic Effect
Protein requires more energy to digest than carbs or fat. About 20-30% of protein calories are burned during digestion versus 5-10% for carbs.
Body Composition
Combined with resistance training, adequate protein supports muscle growth. More muscle means better metabolic health and physical function.
The Research Summary
A 2015 meta-analysis in the American Journal of Clinical Nutrition found that high-protein diets resulted in greater weight loss and fat loss while preserving muscle mass compared to standard protein diets. The benefits are most pronounced when combined with exercise.
Protein Distribution Matters
It's not just total daily protein - how you spread it matters too.
Research suggests the body can only use 25-40g of protein per meal for muscle synthesis. Eating 100g of protein at dinner while having cereal for breakfast isn't optimal.
Better approach: Distribute protein evenly across meals. Aim for 25-40g at breakfast, lunch, and dinner rather than loading it all into one meal.
What 30g of Protein Looks Like
- 150g chicken breast
- 150g salmon fillet
- 200g Greek yogurt + 30g nuts
- 3 large eggs + 50g cheese
- 200g cottage cheese
- 150g lean beef
- 200g tofu + 100g legumes
High Protein Foods: Beyond Chicken Breast
You don't need to live on chicken breast and protein shakes. Good protein sources include:
Animal sources: Chicken, turkey, beef, pork, lamb, fish, seafood, eggs, Greek yogurt, cottage cheese, hard cheeses.
Plant sources: Tofu, tempeh, edamame, lentils, chickpeas, black beans, quinoa, seitan, hemp seeds.
The key is variety. Different protein sources provide different amino acid profiles and additional nutrients. Fatty fish adds omega-3s. Legumes add fibre. Rotating sources covers more bases.
Common High-Protein Mistakes
- Skipping breakfast protein - Starting the day with just toast or cereal means playing catch-up. Include eggs, yogurt, or leftover dinner protein.
- Over-relying on supplements - Protein shakes are convenient but whole foods provide more nutrients. Use supplements to fill gaps, not as primary sources.
- Ignoring protein quality - Ultra-processed protein bars and powders often contain added sugars and artificial ingredients. Read labels.
- Going too high - Above 2.2g/kg, benefits plateau for most people. Extremely high protein isn't harmful for healthy kidneys but isn't necessary either.
Is High Protein Safe?
For people with healthy kidneys, there's no evidence that high protein intake causes kidney damage. The myth persists from studies on people with existing kidney disease, where protein restriction is sometimes recommended.
However, if you have kidney issues, consult your GP before significantly increasing protein intake.
The Bottom Line
Most people would benefit from eating more protein, especially those who exercise, want to lose weight, or are over 60. Target 1.2-2.0g/kg depending on your goals, spread it across meals, and prioritise whole food sources. It's not magic, but it is one of the more impactful dietary changes you can make.