The protein truth

Most people aren’t eating enough protein. Not “could probably eat a bit more”, actually undereating, by a meaningful margin, every day for years.

This isn’t a niche fitness opinion. It’s what the research consistently shows once you look past the outdated RDA, which was set as the bare minimum to prevent deficiency, not to support a healthy active body.

What the science actually says

Recent meta-analyses point to a target of around 1.6–2.2g of protein per kilogram of bodyweight per day for anyone trying to maintain muscle, lose fat without losing strength, or recover from training. For a 70kg person, that’s 112–154g per day, not 50g.

Older adults need more, not less, because of anabolic resistance. Active women need it for bone density and lean mass through perimenopause and beyond. People in a calorie deficit need it to protect muscle.

Why most people undershoot

A few reasons:

• The cereal-and-toast breakfast pattern. A typical Western breakfast often delivers under 10g of protein. You spend the first half of your day already behind.
• Mistaking “high-protein” marketing for real protein. A protein bar with 8g isn’t a protein source, it’s a carb bar with a sticker.
• Underestimating portion size. A serving of chicken on the plate is usually less than the 200g it looks like.

The practical fix

Aim for 30–40g of protein per main meal, plus protein-anchored snacks if you need them. That’s a palm-and-a-half of meat, two whole eggs plus a scoop of yoghurt, a tin of tuna with a side, or a real-protein-content shake.

Build the meal around the protein first, then add the carbs and vegetables around it. It sounds basic, it is basic, and it’s the single change that produces the biggest result for most clients.

What this looks like in a week

You don’t need to count grams forever. Once you’ve measured for a week or two and learned what 30g of protein looks like on a plate, you can eyeball it for the rest of your life. The skill compounds.

The protein conversation is one of the few areas in nutrition where the science is settled and the practice is simple. The hard part is doing it consistently.