04/03/2026
🥩🥚🌿 How much protein do you ACTUALLY need?
There’s a lot of noise around protein right now — powders, high-protein everything, and the idea that more is always better. Here’s what the science actually says.
According to Dietitians Australia, most adults need:
👩 Women: 0.75g per kg of body weight per day
👨 Men: 0.84g per kg of body weight per day
🤰 Pregnant, breastfeeding or over 70: 1g per kg per day
And here’s something important to understand:
Protein is NOT stored in your body the way fat or glycogen is. Your muscles are made of protein — but there’s no dedicated storage tank waiting to be filled.
When you don’t eat enough protein, your body breaks down muscle tissue to access amino acids. That’s why spreading protein across every meal matters far more than loading up at dinner.
The Australian Guide to Healthy Eating recommends:
🐟 Lean meat, poultry, fish & eggs
🫘 Legumes, lentils, chickpeas & beans
🥛 Milk, yoghurt, cheese & alternatives
🌰 Nuts, seeds & tofu
And here’s the part that might surprise you — research suggests 99% of Australians already meet their protein needs through food alone. No powder required.
Eat a little at every meal. Skip the guilt around supplements. Focus on variety.
Questions about your protein intake? That’s exactly what I help with. 👇
Book a consultation at www.oznourish.au
Bilqees | Nutritionist | www.oznourish.au
Sources: Dietitians Australia · Eat for Health / AGHE (NHMRC) Better Health Channel (Vic Health), Australian Institute of Sport (ais.gov.au)
