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.
This article is general information to help you shop, not medical or dietary advice. If you have specific health concerns, please speak to a GP or a suitably qualified professional.
