The short answer
The UK guideline for adults is 0.75g of protein per kilogram of body weight a day, about 55g for a 75kg man. If you're strength training after 40, aiming higher makes sense: the British Heart Foundation suggests 1g to 1.2g per kg for over 65s and up to 2g per kg for intense strength training. Spread it across the day, with around 25g to 30g at each meal.
The official guideline
The UK recommendation for adults is 0.75g of protein per kilogram of body weight per day. That's about 45g for a 60kg woman and 55g for a 75kg man. The NHS notes that people over 40 might need more to help maintain muscle mass.
Why it's worth aiming higher
The 0.75g figure covers the general population. If you're strength training to build or keep muscle, the British Heart Foundation suggests more:
| Who | Protein per kg of body weight a day | For a 75kg person |
|---|---|---|
| Most adults | 0.75g | About 55g |
| Over 65s, to help prevent muscle loss | 1g to 1.2g | About 75g to 90g |
| Regular intense strength training | 1.2g to 2g | About 90g to 150g |
Many older adults fall short. A 2020 UK study of people aged 65 to 89 found fewer than half met even the 0.75g guideline.
Spread it across the day
How you eat it matters as well as how much. NHS guidance suggests including protein throughout the day rather than in one big meal, with around 25g to 30g at each meal. In practice that looks like:
- Breakfast: Greek yoghurt with berries, or eggs on toast
- Lunch: chicken, tuna or beans with a salad or soup
- Dinner: a palm-sized portion of meat, fish or tofu with vegetables
- Snacks if you need them: milk, cottage cheese, nuts or a shake
How I coach it
Protein first is one of my four nutrition principles, alongside no fad diets, food as fuel and enjoyment, and education over rules. You get a simple target and a handful of meals you like, so it fits a busy week. See nutrition coaching.
General information, not medical advice. If you have a health condition, speak to your GP before starting a new exercise programme.
