How Much Protein Is Enough?

Protein, essential to good health & healthy ageing, has everyone guzzling protein shakes after workouts, but experts question how much we really know about this macronutrient

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in bold, oversized fonts, while social media overflows with recipes promising to pack more protein into your favourite dishes. And according to the International Food Information Council's Food and Health Survey, "high protein" topped the list of popular eating patterns in 2024. But does the hype match the science? Yes and no.

Protein is essential to good health, and boosting protein intake can support healthy ageing and fitness goals, but the rush to pile on grams — often driven by marketing more than medical need — raises questions. How much do you really need? Can you overdo it? What's the best source of protein?

This article breaks down the facts, debunks common myths and answers the most pressing questions about protein today.

Decoding dietary protein Protein is one of the three essential macronutrients your body needs in large amounts, alongside carbohydrates and fats. While carbs and fats are primarily used for energy, protein plays a more structural and functional role. It helps build and repair tissues, supports immune health and produces enzymes, hormones and other vital molecules.

Proteins are made of amino acids. Your body can make some amino acids, but nine must come from food. These are called essential amino acids. That's why protein is a daily dietary requirement, not just a delicious post-workout bonus.

Unlike fat and carbohydrates, which the body can store for later use, protein doesn't have a dedicated storage system. That means you need to replenish it regularly. In extreme situations — like prolonged fasting or severe illness — your body will break down its own muscle to release amino acids for energy and repair.

It's a last-resort mechanism that underscores just how essential protein is for survival.

How much protein do people need?