The evidence-based answer: it depends on how active you are, but it's almost certainly more than the minimum government guideline, and significantly less than fitness influencers suggest. Here's what the research actually says.
| Quick Reference | ||
| Activity Level | Target (per kg bodyweight) | For an 80kg person |
|---|---|---|
| Not regularly active | 0.75g/kg (minimum) | 60g per day |
| Moderately active | 1.0–1.2g/kg | 80–96g per day |
| Regularly active / training | 1.6–2.2g/kg | 128–176g per day |
| Older adults (60+) | 1.0–1.2g/kg minimum | 80–96g per day |
Why the answer varies so much
Type "how much protein do I need" into a search engine and you'll find answers ranging from 50g to 300g per day, depending on who's talking and what they're selling. Fitness influencers will tell you to eat your bodyweight in grams. Supplement brands will suggest you need protein three times a day. Government guidelines feel cautiously low.
The truth is that protein requirements are not one-size-fits-all — they depend on your activity level, your age, your goals, and your bodyweight. The wide range of recommendations you'll find online reflects those real differences, not disagreement about the science.
The actual answer, supported by decades of research, is far more measured than any extreme position. Here's what it looks like for each situation.
How much protein you need
If you don't exercise regularly
The UK Reference Nutrient Intake is 0.75g of protein per kilogram of body weight per day. For an 80kg person, that's 60g. This is the amount considered sufficient to meet the needs of most of the population and prevent deficiency.
It's a minimum, not an optimum. Many nutritionists suggest that 1.0–1.2g/kg is a more appropriate target for maintaining muscle mass, supporting satiety, and promoting overall health — even for people who aren't regularly active. The gap between 60g and 80g for an 80kg person is meaningful, and most people who eat a typical Western diet are closer to the minimum than the optimum.
If you exercise consistently
For anyone doing regular resistance training, endurance exercise, or physically demanding work, the International Society of Sports Nutrition recommends 1.6g to 2.2g per kilogram of body weight per day. For an 80kg person, that's 128g to 176g.
This range is supported by a 2018 meta-analysis published in the British Journal of Sports Medicine, which analysed 49 studies and found that protein supplementation significantly augmented muscle mass and strength gains from resistance training. The most pronounced benefits were seen around intakes of approximately 1.6g/kg/day, with diminishing returns beyond that.
|
Not Regularly Active
0.75–1.2g
per kg bodyweight per day
The UK minimum is 0.75g/kg. Aim for 1.0–1.2g/kg for better muscle maintenance, satiety and overall health.
80kg person: 60–96g per day
|
Regularly Active
1.6–2.2g
per kg bodyweight per day
ISSN recommendation for regular resistance or endurance training. Most benefit seen at the lower end of this range.
80kg person: 128–176g per day
|
What those numbers look like in practice
For an 80kg person aiming for 1.6g/kg — a target of 128g protein per day — a realistic day of eating might look like this:
|
Example Day — 80kg person, active
Target: 128g protein · 1.6g/kg
|
|
|---|---|
|
Breakfast
Two eggs on toast
|
~20g |
|
Mid-morning
One serving of Protein & Fibre
|
21g |
|
Lunch
Chicken breast with rice and vegetables
|
~35g |
|
Afternoon snack
Greek yoghurt with seeds
|
~15g |
|
Dinner
Salmon with potatoes and salad
|
~30g |
| Total daily protein | ~121g |
That's within striking distance of the 128g target without obsessing over every gram. One protein shake, three regular meals and a snack. No complicated supplementation protocol. No eating chicken from tupperware six times a day.
The "more is always better" myth.
There's a persistent belief that if 1.6g/kg is good, 3g/kg must be better. The logic seems intuitive, but the evidence doesn't support it.
| 2.2g | Per kg bodyweight per day — the point of diminishing returns. Beyond approximately this level, additional protein does not produce meaningful further gains in muscle mass or strength for most people. |
Your body has a limited capacity to use protein for muscle synthesis at any given time. Excess protein beyond what your body can use is either used for energy or processed and excreted. It doesn't get stored as extra muscle.
This doesn't mean higher protein intakes are harmful for healthy adults. They're simply unnecessary. The exception is during significant caloric deficit, where slightly higher intakes — up to 2.4g/kg in some studies — may help preserve muscle mass during weight loss. But this is a specific context, not a general recommendation.
"Total daily protein intake matters far more than timing, source or the precise number you hit on any given day."
Does the source of protein matter?
Yes, but less than the supplement industry suggests. Two factors are genuinely relevant.
Amino acid completeness
Your body needs all nine essential amino acids to effectively synthesise muscle protein. A protein source that is low or missing in one of them limits the process. Complete protein sources — those containing all nine essential amino acids — consistently outperform incomplete sources when total intake is controlled for. Whey, eggs, chicken, and sunflower protein are all complete. Pea and rice protein are not.
Leucine content
Leucine specifically acts as a trigger for muscle protein synthesis. Complete proteins with adequate leucine content produce better outcomes than those without — which is one reason whole food sources with naturally high leucine tend to outperform heavily processed isolates in practice.
Your daily protein target by bodyweight.
| Body Weight | Minimum (0.75g/kg) | Optimum Inactive (1.0–1.2g/kg) | Active (1.6–2.2g/kg) |
|---|---|---|---|
| 60kg | 45g | 60–72g | 96–132g |
| 70kg | 53g | 70–84g | 112–154g |
| 80kg | 60g | 80–96g | 128–176g |
| 90kg | 68g | 90–108g | 144–198g |
| 100kg | 75g | 100–120g | 160–220g |
Common Protein Myths
Where Protein & Fibre Fits In
A single serving of Protein & Fibre provides 21g of complete protein — roughly 15–18% of a 128g daily target, or the equivalent of a chicken breast.
The difference is what comes alongside it. Each serving also delivers 7g of natural fibre, healthy fats, and naturally occurring vitamins and minerals. You're not just hitting a protein number, you're contributing to your overall nutritional balance from one real food ingredient.
There's no single right time to have it. Mid-morning between breakfast and lunch. Post-training when you want something quick. As a protein boost alongside a lighter meal. Protein timing is far less important than protein consistency.
