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How much protein do I need per day and high protein dairy options.

Updated: Jun 27, 2021

Total 0% greek yoghurt (200g) 20g protein

Arla protein yoghurt (200g) 20g protein

Arla cottage cheese (200g) 20g protein

Fat free quark soft cheese (200g) 22g protein

Leerdammer light cheese 2 slices (40g) 12g protein

Eatlean protein cheese (30g) 11g protein

Babybel light 2 cheese 12g protein

Ufit Protein shake (200ml) 20g protein

Arla Skyr Yoghurt (200g) 20g protein

Whey protein powder (30g) 20g protein

Semi skimmed milk (200ml) 7g protein


All cells and tissues within the body (including muscle tissue) contain proteins, therefore dietary protein is essential for growth and repair.

Protein can also be a used as source of dietary energy.

The Reference Nutrient Intake (RNI) in the UK is set at 0.75g of protein per kilogram bodyweight per day in adults (1), which is remarkably low.

This figure is designed to be a seen as a minimum requirement for maintaining bodily function and avoiding deficiency that is generalised to a population level.

Current evidence suggests that 1.2-1.6g/kg/bodyweight/day of high quality protein is likely more ideal for health outcomes (2).

Individuals who are more active generally have higher protein needs than those who are sedentary (3).

Our protein needs change with age, a notable example being the need for higher intakes as we progress into later life and the process of anabolic resistance becomes more pronounced.

Other factors that can influence protein intake are training type and duration, caloric intake, dietary preferences and more.

For resistance training individuals protein intakes between 1.5-2.2g/kg bodyweight/ day seem favourable for tissue repair and recovery (4).

Higher protein intakes of up to 3g/kg/LBM may be more favourable for leaner individuals (5), older individuals or those with predominantly plant based diets (6)(7).

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  1. Wiseman, M. (1992). The COMA Report: Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. British Food Journal, 94(3), pp.7-9.

  2. Phillips, S. et al. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), pp.565-572.

  3. Morton, R. et al. (2017). A systematic review, meta-analysis and metaregression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376-384.

  4. Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1).

  5. Helms, E. et al. (2014). A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), pp.127-138.

  6. Van Vliet, S. et al. (2015). The Skeletal Muscle Anabolic Response to Plantversus Animal-Based Protein Consumption. The Journal of Nutrition, 145(9), pp.1981-1991.

  7. Berrazaga, et al. (2019). The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients, 11(8), p.1825.


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