The rough numbers
UK reference intakes suggest around 0.75g of protein per kilogram of bodyweight a day for the average adult - roughly 45g for a typical woman and 55g for a typical man, according to the British Nutrition Foundation. That’s a baseline for general health, not a target for everyone.
People who train regularly often aim higher, and sports-nutrition bodies commonly cite a range of about 1.2 to 2.0g per kg for active adults. Where you sit in that range depends on your goals, so treat it as a guide rather than a rule.
Food first
Most people can hit their protein from food: eggs, chicken, fish, dairy, beans, lentils, tofu and wholegrains all count, and spreading it across the day is easier on the appetite than one giant portion.
Our high-protein recipes are a simple place to start if you want meals built around it.
When a top-up helps
A protein powder or bar isn’t magic - it’s just a convenient, portable way to add protein when a meal isn’t practical. Busy mornings, post-workout, or a long day out are exactly when they earn their place.
There’s whey for most people and plant-based options if you prefer - the next section of the range has both.
