Your Guide to Beating Protein Deficiency

Protein plays a vital role in maintaining strength, energy, and long-term health — but many people underestimate how much they actually need. Depending on lifestyle and age, requirements vary widely. Here’s how protein deficiency can affect different groups, what healthy daily intake looks like for an average adult, and how to increase your intake naturally.

Physically Active Adults

Suggested target: 1.6–2.2 g per kg body weight per day (120–165 g for the average adult).
Why: Training increases muscle breakdown, and higher protein helps repair tissue, build lean mass, and support recovery.

What “average” often looks like: Around 75–90 g per day — enough to maintain weight, but often too low to optimise performance or recovery.

What “good” looks like: A balanced meal pattern with roughly equal portions of lean protein, complex carbohydrates, and vegetables at each meal. A post-workout protein shake or high-protein snack can help fill any gaps and speed recovery.

Older Adults

Suggested target: 1.2–1.5 g per kg body weight per day (90–110 g for an average adult).
Why: As we age, the body becomes less efficient at using protein to maintain muscle, so higher intake helps preserve strength, mobility, and independence.

What “average” often looks like: About 60 g per day, often concentrated at dinner with lighter breakfasts and lunches that lack sufficient protein.

What “good” looks like: Evenly spaced meals with a clear protein source, some carbohydrates, and plenty of vegetables.

Less Active Adults

Suggested target: 0.8–1.0 g per kg body weight per day (60–75 g for an average adult).
Why: Even without heavy training, protein supports metabolism, helps control appetite, and maintains overall health and energy levels.

What “average” often looks like: Roughly 50–60 g per day, often skewed toward the evening meal, leading to energy dips and overeating later in the day.

What “good” looks like: A balanced plate at each meal — one-third lean protein (such as chicken, tofu, or fish), one-third complex carbohydrates, and one-third vegetables. A high-protein yoghurt or shake can be added if intake falls short.

How to Increase Protein Intake

  • Prioritise protein at every meal: Include eggs, Greek yoghurt, meat, tofu, lentils, or fish as the main component of the plate.
  • Balance your plate: Aim for roughly equal portions of protein, carbs, and veg to stay satisfied and support energy throughout the day.
  • Upgrade snacks: Choose protein-rich options like nuts, cheese, hummus, edamame, or a small protein shake.
  • Use supplements strategically: A whey or plant-based protein powder can help bridge gaps, especially post-workout or on busy days.
  • Plan ahead: Batch-cook protein sources such as chicken, lentils, or tofu for easy use during the week.

Bottom line: Whether you’re training hard, ageing gracefully, or simply maintaining a balanced lifestyle, matching protein to your needs is key. Distribute it evenly across meals, and make protein a consistent part of your daily routine for lasting strength, recovery, and wellbeing.

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