Official guidelines recommend 0.75g of protein per kilogram of body weight per day, which works out to 56g for a 75kg man, 45g for a 60kg woman. Most people already exceed this amount, with men averaging around 85g per day and women around 67g. But some experts believe these guidelines are outdated.
Nutrition expert Dr Linia Patel, author of Food for Menopause, says the guideline amounts are based on what’s required to avoid deficiency, not for optimum health. Also, the latest techniques that track how the body processes protein suggest some groups may need more than the current guidelines recommend.
“Younger and older adults may have increased protein requirements, as do women in the menopause transition,” she says.
There are no clear-cut recommendations for these groups yet, but international authorities tend to suggest those aged 65 and over should consume 1-1.3g of protein per kilogram of bodyweight and those who regularly exercise 1.2-1.5g per kilogram of bodyweight.
“For most generally healthy individuals, a good starting point is 1g per kilogram of body weight, but there’s no one-size-fits-all answer. It’s all about finding the right balance for you as an individual.”
But Dr Patel believes the current “obsession” for protein is excessive. “No single nutrient works in isolation and too much of anything – even protein – is not necessarily better,” she says.
Originally published April 2025.
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