Protein is everywhere at the moment: in yoghurts, bars, cereals and the “high protein” section of every supermarket. But how much do you actually need if you’re a man trying to lose weight? Here’s what the UK guidelines say, why a bit more can help when you’re cutting calories, and how to get it from normal food.
This is general information, not medical advice. If you have kidney problems or another health condition, talk to your GP before changing your diet.
The short answer
- The UK guideline for adults is 0.75g of protein per kilo of body weight per day. That’s the Reference Nutrient Intake set out by the British Nutrition Foundation, and it’s designed to cover the needs of most people.
- When you’re losing weight and playing sport, many experts suggest more. The International Society of Sports Nutrition, for example, recommends 1.4 to 2.0g per kilo a day for people who exercise.
- A practical middle ground for most men: aim for a good portion of protein at every meal, roughly 25 to 40g, and you’ll land in a sensible range without counting every gram.
A tip for bigger lads: if you’re carrying a lot of extra weight, work your number out from your target weight, not your current weight. Otherwise the figure gets unrealistically high.
Why protein helps when you’re losing weight
It keeps you fuller for longer
Protein is one of the most filling things you can eat. A breakfast of eggs or Greek yoghurt tends to keep you going much longer than toast and jam with the same calories. When you’re eating in a calorie deficit, anything that takes the edge off hunger makes the whole thing easier to stick to.
It helps you keep muscle
When you lose weight, you don’t only lose fat. Without enough protein and some activity, you can lose muscle too. Keeping muscle matters: it keeps you strong on the pitch and helps you look and feel better as the weight comes off.
It takes a bit more effort to digest
Your body uses slightly more energy breaking down protein than it does carbs or fat. It’s not a magic trick, but it’s a small bonus on top of the fullness.
What it looks like in real food
These figures are approximate, so check the label on what you buy:
| Food | Portion | Protein (about) |
|---|---|---|
| Chicken breast, cooked | 150g | 45g |
| Tuna, tinned in spring water | small tin, drained | 25g |
| Turkey mince (5% fat), cooked | 125g | 30g |
| Eggs | 2 large | 13g |
| Greek-style yoghurt, 0% fat | 200g pot | 20g |
| Cottage cheese | 150g | 16g |
| Semi-skimmed milk | 1 pint | 19g |
| Baked beans | half a tin | 9g |
| Red lentils, cooked | 150g | 11g |
| Tofu, firm | 100g | 12 to 15g |
A sample day
Say you’re 110kg now and aiming for 90kg. Using about 1.4g per kilo of your target weight, that’s roughly 125g a day. Here’s how that could look:
- Breakfast: 200g Greek yoghurt with berries and a handful of oats (about 25g)
- Lunch: tuna and salad wholemeal wrap, plus a pint of semi-skimmed milk or a latte (about 40g)
- Snack: 150g cottage cheese with crackers, or two boiled eggs (about 15g)
- Tea: chicken stir-fry with veg and rice, or a turkey mince chilli with beans (about 45g)
That’s around 125g without a single shake, and with plenty of veg and fibre alongside.
Do you need protein shakes?
No. Shakes are handy, not essential. If you’re rushing out the door, a shake can save you grabbing a pastry. But real food also brings fibre, vitamins and something to chew on, which helps you feel full. If you do use shakes or bars, check the label: some “protein” bars carry as many calories as a chocolate bar.
Can you have too much?
For most healthy adults, eating more protein than the basic guideline is fine. But more isn’t always better. Protein still has calories, and a 400g steak every night won’t help a calorie deficit. If you have kidney disease or another medical condition, speak to your GP first.
Easy wins to start this week
- Build every meal around a protein. Pick it first, then add veg and carbs.
- Swap your snack. Greek yoghurt, cottage cheese or boiled eggs instead of crisps or biscuits.
- Upgrade breakfast. Eggs on wholemeal toast or yoghurt and oats will carry you to lunch.
- Batch-cook. A big pot of chilli or a tray of chicken thighs covers several lunches.
- Keep tins in the cupboard. Tuna, beans and lentils mean there’s always a quick meal.
Want a team to keep you on track?
Knowing what to eat is one thing; sticking to it week after week is another. That’s where a team helps. At MAN v FAT Aintree, the weight you lose turns into goals for your side every Thursday. Find out what happens on your first night, read our tips on foods that help stop cravings, or join the league.
