Protein guide
How much protein do I need?
- Start with personal context
- Spread protein across meals
- Use varied food sources
Protein needs vary with body size, activity, goals, age and health context. Use an evidence-informed range across the day and seek professional advice where a medical condition changes what is appropriate.
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Why it worksHow much protein do I need?
01 02 03 04 Practical context · 01 Practical context · 02 Practical context · 03
How much protein do I need?
inside one connected plan.
Spread protein across meals
Use varied food sources
Review alongside training and total diet
Protein needs depend on the person and the purpose
Body size, age, activity, training goal, total energy intake and health context all affect how a general protein recommendation should be interpreted. UK government reference quantities provide a population starting point; they do not calculate one personal requirement. Distribute practical food sources across the day rather than treating one unusually large serving as the complete plan.
Start with the published UK adult reference quantities
The UK Government Dietary Recommendations table lists 55.5g protein per day for men and 45.0g for women aged 19–64. For ages 65–74 and 75+, it lists 53.3g for men and 46.5g for women. These sex-and-age population figures come from UK dietary reference values; they are reference quantities, not lower and upper limits for every individual.
Understand what those figures do not answer
The government source says its recommendations relate to the general population and that individual requirements may vary. Body size, training load, ageing, total energy intake and health can change the relevant question. BestBody can total food against a user-confirmed goal, but it does not turn body weight or an app profile into a clinical protein prescription.
Use varied sources across meals
Meat, fish, eggs, dairy, beans, lentils, tofu and other foods can all contribute. Portions, preferences, budget and the rest of the diet matter. Plant-based patterns may need particular attention to variety and total intake without assuming that every meal requires a supplement.
Here’s what we do next01 02 03
Use the guidance in practice.
Start with recognised guidance
Use body size, activity, training goal and life stage to interpret an appropriate range rather than copying one universal target.
Spread sources across the day
Include practical portions of varied animal or plant proteins in meals instead of depending on one unusually large serving.
Know when general guidance is not enough
Ask a registered dietitian or appropriate clinician for personalised advice if pregnancy, age, kidney disease or another medical issue may affect protein needs.
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