Protein – how much is enough?

Protein is having a moment. It seems to be everywhere in the world of nutrition right now, and there’s an interesting story behind it.

International demand for New Zealand whey protein has surged, and one of the biggest drivers is the large number of people around the world now using weight loss medication.

Why would weight loss medication increase demand for protein? Because when you lose weight quickly, you don’t just lose fat – you can lose muscle too. Eating enough protein is one of the most important ways to protect that muscle while the weight comes off.

Protecting muscle matters more than most people realise. Muscle is metabolically active tissue, which means it burns energy even at rest. Lose muscle, and your metabolism slows, making it harder to maintain your weight in the long run.

But it isn’t just about weight. From around our 40s, we all start losing muscle naturally and that process that accelerates as we get older. That gradual decline affects strength, balance, metabolism and independence later in life.

The good news is that adequate protein, alongside staying active, helps slow it down considerably. So how much protein do we actually need? The official minimum recommendation is around 0.8 grams of protein per kilogram of body weight per day, but this is the amount needed to prevent deficiency, not the amount for optimal health. For most adults, I recommend aiming for 1.2 to 1.6 grams per kilogram of body weight daily. For a 70kg person, that’s roughly 85 to 110 grams of protein a day.

If you’re over 50, actively losing weight, or exercising regularly, you’ll sit at the higher end of that range or even a little above it. The easiest way to get there is to include a good source of protein at every meal, around 25 to 30 grams each time, which is roughly a palm-sized portion of meat, chicken or fish.

Breakfast is where most people fall short, so that’s a great place to start. Eggs remain one of the cheapest and most nutritious options available. Tinned fish like tuna, salmon and sardines are excellent pantry staples.

Greek yoghurt and cottage cheese make protein-rich breakfasts and snacks. Chicken, mince and cheaper cuts of meat for slow cooking are always helpful for the budget. A quality whey protein powder can be a convenient top-up on busy days, especially at breakfast or after exercise.

Everyone’s protein needs are a little different, depending on your age, weight, activity levels and health goals. If you’re not sure how much you need or how to fit it into your day, see a qualified professional who can create an individual plan for you.

Protein might be the nutrition story of the moment, but it’s far more than a trend. It’s one of the foundations of feeling strong, satisfied and energised at every age.