How Much Protein Do You Actually Need? A UK Guide

"How much protein do I need?" is one of the most searched nutrition questions in the UK, and the honest answer is that most people have no idea whether they're anywhere close to their target. The official guidance is lower than most fitness content suggests, but if you're active, the real number is higher than the label on the back of a cereal box would have you believe. This guide breaks down what the UK's official protein guidance actually says, what changes if you exercise regularly, and how to work out your own number.

We'll also look at why most people fall short even when they think they're eating enough, and how a convenient 15g hit from something like JUCED can help close that gap without turning every meal into a calculation.

The starting point: NHS protein guidance

The NHS baseline for a sedentary adult is approximately 0.75g of protein per kilogram of body weight per day. For a 70kg adult, that works out at roughly 52.5g a day, which is not a huge amount. A couple of eggs, a chicken breast and a portion of yoghurt would comfortably cover it. This figure is designed to prevent deficiency in the general population, not to reflect what someone training regularly, trying to manage their weight, or simply wanting to feel fuller for longer should be aiming for.

Why most people underestimate their target

Nearly 80% of UK consumers say they want to consume more protein in their diet, which suggests a widespread sense that current intake isn't quite enough (The Grocer, 2024). Protein tends to get squeezed out by convenience, toast and cereal for breakfast, a sandwich at lunch, and a carb-heavy dinner can leave the day's actual protein total well below where it needs to be, even for someone eating what feels like a normal, balanced diet.

How much protein do you need? UK guidance for active adults

If you exercise regularly, the NHS baseline undersells what your body can actually use. Active adults are generally advised to aim for somewhere between 1.2g and 2.0g of protein per kilogram of body weight per day, depending on how intense and frequent that activity is. For that same 70kg adult, an active target sits between 84g and 140g a day, well over double the sedentary baseline.

Working out your own number

The simplest way to find your target is to take your body weight in kilograms and multiply it by a figure in the appropriate range. Someone who trains a few times a week might sit around 1.4-1.6g per kg, while someone doing regular strength training might reasonably push towards the top of the range. There's little benefit in going far beyond 2.0g per kg, protein intake above this point shows diminishing returns for muscle building, with any excess simply used for energy rather than extra gains.

Closing the gap: why most people fall short

Once you've worked out your number, the next question is whether your current diet gets you there. For most people, the honest answer is no, not without paying close attention. Protein is also more effective when spread across the day in moderate 20-40g portions rather than saved up for one big dinner, which is part of why a lot of people who "eat plenty of protein" at dinner are still short by the end of the day. Building consistent habits around hitting your protein goals throughout the day, rather than relying on one large meal, makes a real difference to whether you actually reach your target.

Where a can of JUCED fits into your daily total

This is where a convenient, ready-to-drink option earns its place. JUCED delivers 15g of protein per can from hydrolysed bovine collagen, alongside 100% of your daily Vitamin C, with nothing artificial and no added sugar. For someone working towards an 84-140g active adult target, a single can represents a meaningful, no-effort contribution, roughly 11-18% of the day's total, without needing to cook, blend or measure anything.

Protein contributes to the maintenance and growth of muscle mass, and because JUCED is built on hydrolysed collagen rather than whey, it's light and easy to digest, so it fits into the day as a genuine drink rather than a thick shake you have to force down. If you've ever wondered whether a fruit-based protein drink actually counts, it's worth reading our breakdown on whether does collagen count as protein, which covers exactly how the body uses it.

Not a replacement for meals, a genuine dent in your target

JUCED isn't designed to replace breakfast, lunch or dinner, it's designed to sit alongside them. A can with breakfast, mid-morning, or after a workout adds a clean 15g without adding much in the way of calories, JUCED has approximately half the calories of the average RTD protein drink, so it's an easy addition rather than a heavy one.

Frequently asked questions

How much protein do I need per day?

The NHS baseline for a sedentary adult is around 0.75g per kilogram of body weight per day. If you're active, aim for somewhere between 1.2g and 2.0g per kilogram, depending on how much you train.

How much protein do I need UK guidance for a 70kg adult?

A sedentary 70kg adult needs roughly 52.5g a day. An active 70kg adult should aim for between 84g and 140g a day, depending on training intensity.

Is it possible to eat too much protein?

Intake beyond around 2.0g per kilogram of body weight per day shows diminishing returns for muscle building, and any excess is simply used for energy rather than providing extra benefit.

Does a protein drink count towards my daily total?

Yes. Once protein reaches the stomach it's broken down into amino acids and used by the body wherever needed, regardless of whether it came from food or a drink. A can of JUCED contributes 15g towards your daily target.

What's the easiest way to hit a higher protein target?

Spread protein across the day in moderate portions rather than saving it all for one meal, and use convenient additions like eggs, yoghurt or a can of JUCED to fill the gaps between meals.

The takeaway

So, how much protein do you actually need? For most sedentary UK adults, it's around 0.75g per kilogram of body weight a day, but if you're active, the real number is closer to 1.2-2.0g per kilogram, a target most people underestimate and rarely hit through meals alone. Working out your own figure and being honest about the gap is the first step, closing it with a mix of whole foods and convenient options like JUCED is the practical part. Ready to make it easier? Try JUCED and add a straightforward 15g to your daily total.