Are You Eating Enough Protein?

Lara Creber
Sep 17
2 min read

There is a lot of hype around protein. Protein is the macronutrient responsible for maintaining and building muscle, but are you eating enough? You might be suprised...

Recommended Dietary Intake (RDI)

Women (19–70 years): about 46 g per day
Men (19–70 years): about 64 g per day

These numbers are based on average needs to maintain general health and prevent deficiency. The amount of protein you need each day depends on your age, sex, activity level, and goals (like maintaining weight, building muscle, or supporting recovery). Here are the general guidelines:

Grams per Body Weight

General health (sedentary): 0.8 g per kg of body weight
Active people: 1.2–2.0 g per kg
Strength/Endurance athletes or those looking to build muscle: closer to 1.6–2.2 g per kg

Example

A 70kg woman:
- General health: 56 g/day
- Active training: 84–140 g/day
An 80kg man:
- General health: 64 g/day
- Active training: 96–160 g/day

The RDI, however, is the minimum to avoid deficiency. Many adults, especially if they exercise, benefit from more protein than the RDI for muscle maintenance, recovery, and satiety.

Men and women, start experiencing sarcopenia (age-related muscle loss) gradually from around their 30s, but it becomes more noticeable after age 40 and accelerates from about 50–60 years onward.

This is when you need to start eating more protein. If you are active then here is a good guide:

1.6g - 2.2g per kg of body weight.
100–140 g per day

Example
65 kg: 104–143 g/day
70 kg: 112–154 g/day
80kg: 96 - 160g/day

Daily Meal Example for a 70kg person who is over 30, active and wants to prevent sarcopenia:

Breakfast (28g)

2 boiled eggs - 12g
2 slices wholegrain toast - 8g
200 ml milk (in coffee/tea or a glass) - 7g
Spinach & tomato (side veg) -1g

Morning Snack (20g)

Greek yoghurt (200 g, plain unsweetened) - 20 g

Lunch (39g)

Grilled chicken breast (120 g) - 36g
1 cup quinoa (cooked) - 8g
Steamed vegetables - 2g

Afternoon Snack (20 g)

Cottage cheese (150 g) - 17 g
Handful of almonds (20 g) - 3 g

Dinner (33 g)

Salmon fillet (130 g) - 30g
Broccoli (1 cup) - 3g

The majority of people don't eat enough protein. You need to be averaging around 30g per meal. Snack on protein too and spread it out throughout the day.

Protein builds muscle. Muscle will help you stay strong and mobile. Muscle also speeds up your metabolism to keep your weight stable. When you are strong and mobile you can enjoy a fit and active life. Priortise eating your protein!