How much protein do you need?
The International Society of Sports Nutrition recommends 1.4 to 2.0 g of protein per kg of body weight a day for people who exercise. We aim for 1.6 g per kg, or 1.8 g when you're losing fat or building muscle, and show your full range.
For comparison, the UK reference intake for adults who don't train is about 0.75 g per kg a day.
Making it easy
- Split it across 3–4 meals, about 25–40 g each.
- Good sources: chicken, fish, eggs, Greek yoghurt, beans, lentils, tofu.
- Protein shakes are optional. Food is fine if you hit your number.
Who it isn't for
If you have kidney disease or another medical condition, check with your GP before increasing protein.