How much protein do we really need?
I never expected so much of my adult life to be spent thinking about protein, did you? We all know it’s important, but do we really understand why it matters, and how much we actually need?
Why Protein Matters
Protein is the building block of life, it’s essential for every cell in your body. It repairs tissues (muscles, gut lining, skin, hair), supports hormones and neurotransmitters, keeps your immune system strong, stabilises blood sugar, and helps you feel full and energised. In short – you need it to heal and thrive.
How Much Protein Is Enough?
The Australian recommended daily intake (RDI) is 0.84 g per kg of body weight. This amount is enough to prevent deficiency, but for optimal health, 1.6–2.2 g per kg daily is recommended for most of you reading this. For example, that’s roughly 100 g per day at least for someone who is 60 kg.
Signs You Might Be Low in Protein
Fatigue or weakness
Mood swings or brain fog
Hair shedding, skin issues, brittle nails
Muscle loss or slow recovery
Digestive issues
If you’re healing your gut, balancing hormones, or recovering from stress, protein becomes even more critical.
Protein for Mind, Body & Soul
Protein isn’t just physical, it’s grounding – supporting mood, energy, and emotional regulation. Getting enough helps you feel more stable, strong, and connected to your body.
Simple Ways to Boost Protein
Add collagen powder to your morning coffee or smoothie
Make sure your snacks are protein-focused, not just your main meals
Add Greek yoghurt and/or chia seeds to your breakfast for a balanced boost
Include protein-rich toppings in salads or bowls, like edamame, roasted chickpeas, seeds, or a sprinkle of cheese
Enjoy a cup of bone broth in the morning or added to soups and stews for a gentle, nourishing protein boost
For more inspiration, my High Protein Made Easy eBook is packed with easy, nourishing recipes for breakfast, lunch, dinner, and snacks – all protein-rich and meals you actually want to eat. Find it under the Shop tab.
Final Thoughts
Protein is non-negotiable for energy, mood, metabolism, and overall wellbeing. Remember that everyone’s needs differ – if you’d like personalised support, book a 1:1 consultation and let’s create a plan tailored to you.