The Protein Guide

Why protein matters

Protein is one of three macronutrients (alongside carbohydrates and fat) and the one most people underestimate. It supports muscle maintenance and repair, plays a role in feeling satisfied after a meal, and is used throughout the body well beyond muscle tissue.

It’s not about eating "as much as possible" — it’s about having enough at each meal that you’re not relying on carbohydrates alone to fill you up.

How much is "enough"?

General guidance for healthy adults is often expressed per kilogram of body weight, and it varies with age, activity level and goals — there isn’t one number that fits everyone. This is general nutrition information, not a personal target; if you want a figure tailored to you, our quiz factors in your goals and activity level when building a plan.

A more useful everyday question than "how many grams?" is: does my plate have a clear protein source — eggs, yoghurt, beans, fish, chicken, tofu — or is it mostly carbohydrate?

Practical ways to add more

Spread it out. Protein at breakfast is the meal most people miss — toast and jam has very little, while eggs, Greek yoghurt or a bean-based dish has considerably more.

Swap, don’t just add. Choosing a higher-protein version of what you’d eat anyway (Greek yoghurt instead of regular, beans alongside rice instead of rice alone) is easier to sustain than adding a separate "protein item" to every meal.

Keep easy defaults on hand — eggs, tinned beans, plain yoghurt, and a couple of go-to proteins you don’t have to think about on a busy day.