Daily protein requirements based on body weight and signs of insufficient intake

Protein is an essential nutrient for the body, playing an important role in maintaining muscle mass, repairing tissues, and supporting a number of vital functions. The daily amount required varies from person to person, depending on body weight, age, level of physical activity, and general health.

An adequate protein intake is also beneficial for those looking to lose weight, as it promotes a feeling of fullness and helps preserve muscle mass during periods when fewer calories are consumed than are burned.

How much protein you need, based on body weight

For most adults, the general recommendation is approximately 0.8–1 gram of protein per kilogram of body weight, each day.

• A person weighing 60 kilograms would need, as a rough guide, around 48–60 grams of protein per day.
• A person weighing 70 kilograms would need approximately 56–70 grams per day.

Requirements may be higher in certain situations: people recovering from illness or dealing with particular health conditions may in some cases need up to 1.5 grams of protein per kilogram. Similarly, those who exercise regularly – especially endurance or strength training – may need approximately 1.2–2 grams per kilogram of body weight per day, as physical exertion places demands on the muscles, and the body uses protein to repair and rebuild muscle tissue.

What happens when protein intake is too low

A prolonged protein deficiency can affect the body, as protein is involved in numerous important processes. Signs that may appear include:

• unintentional weight loss;
• loss of muscle mass;
• persistent fatigue;
• a feeling of weakness;
• brittle hair or hair loss;
• brittle nails;
• slower tissue healing;
• reduced resistance to infections and a harder recovery.

Proteins also contribute to the formation of certain blood components and to the functioning of the immune system, meaning that a significant deficiency can have consequences for overall health.

Is a high protein intake a problem?

A higher protein intake can be beneficial for active individuals who wish to maintain their muscle mass, but increasing the amount of protein in your diet does not automatically lead to muscle development. For weight loss, the decisive factor remains an overall calorie deficit – protein helps with satiety and preserving muscle mass, but it does not replace a balanced diet as a whole.

In healthy adults, a high protein intake is not generally considered to be problematic, provided it forms part of a balanced diet. However, people with kidney conditions should speak to their doctor before significantly increasing the amount of protein in their diet.

Dietary sources of protein

Protein can be obtained from both animal and plant-based foods, and a varied diet can meet daily requirements without relying on a single food category. According to hollandandbarrett.com, accessible sources include:

• milk and dairy products – 200 ml of milk contains approximately 7 grams of protein, and a 120-gram yoghurt contains around 5 grams;
• lentils, chickpeas, and beans – half a tin of lentils or chickpeas contains around 10 grams of protein;
• fish – a small fillet of white fish can provide approximately 19 grams, and half a tin of tuna around 15 grams;
• eggs – two eggs provide approximately 12 grams of protein;
• meat – 100 grams of chicken contains approximately 27 grams of protein, and the same amount of beef around 22 grams;
• nuts and peanut butter – 20 grams of nuts provides approximately 4 grams of protein, and a tablespoon of peanut butter around 4.5 grams;
• soya milk – a 200 ml glass provides approximately 6 grams of protein;
• tofu – an 80-gram serving contains approximately 6.5 grams of protein.

Protein requirements are not the same for everyone. Body weight is just one of the factors to consider, alongside physical activity level, age, and health status. For people with medical conditions or specific nutritional needs, the right amount should be determined together with a doctor or nutrition specialist.