Are you getting enough protein? And how much do you really need

As an Accredited Practising Dietitian, I often see protein dominating the nutrition conversation, and for good reason. Protein is essential for growth, repair, and overall health. But while many people are aware of its importance, there’s still confusion around how much we actually need, the best sources, and how to balance intake across the day. Let’s break it down using the Australian Dietary Guidelines.

What Is Protein?

Protein is one of the three macronutrients (alongside carbohydrates and fats) and is made up of building blocks called amino acids. These amino acids are vital for:

• Building and repairing tissues (muscles, skin, organs)

• Producing enzymes and hormones

• Supporting immune function

• Maintaining healthy hair, nails, and skin

Our bodies can make some amino acids, but others called essential amino acids must come from food.

Why Is Protein Important?

Protein plays a pivotal role in:

• Muscle health: Supports growth, repair, and maintenance

• Satiety: Helps you feel fuller for longer, supporting appetite regulation

• Metabolism: Plays a role in energy production and maintaining lean body mass

• Immune function: Builds antibodies and supports recovery from illness

• Healthy ageing: Helps prevent muscle loss as we age

How Much Protein Do We Need?

According to the Australian Dietary Guidelines:

• Adult women (≥19 yrs): 0.75 g/kg/day (~45–60 g/day)

• Adult men (≥19 yrs): 0.84 g/kg/day (~65–80 g/day)

• Pregnancy: ~1.0 g/kg/day (~60–70 g/day)

• Lactation: ~1.1 g/kg/day (~65–80 g/day)

• Children (1–8 yrs): 0.91–1.08 g/kg/day (~14–25 g/day depending on age/sex)

• Adolescents (9–18 yrs): 0.87–1.07 g/kg/day (~30–65 g/day depending on age/sex)

• Older adults (≥70 yrs): 1.0–1.1 g/kg/day (~60–80 g/day)

For context:

• 1 large egg = ~6 g protein

• 100 g cooked chicken breast = ~30 g protein

• 1 cup cooked lentils = ~18 g protein

• 200 g Greek yoghurt = ~20 g protein

Tips to Boost Protein Intake

• Spread it out: Aim for a palm size portion of protein at each meal

• Mix it up: Include animal and plant-based sources for variety (obviously dietary restrictions dependent!)

• Breakfast boost: Eggs, greek yoghurt, cottage cheese, or nut butter on wholegrain toast, protein powder or nuts/seeds in a smoothie

• Snack smart: Nuts, seeds, hummus, tzatziki, boiled eggs, edamame

• Plant power: Legumes, tofu, tempeh, quinoa, and wholegrain’s