Protein: what to check before adding more

EFSA sets a population reference intake of 0.83 g of protein per kilogram of body weight per day for healthy adults. At 60 kg, that is approximately 50 g. This European reference is not a universal sports target or an upper limit. Pregnancy, lactation, age, activity and medical circumstances need separate consideration. Reference and scope

A 100 g pack of chicken does not contain 100 g of protein. Read the protein line on the nutrition label.

If a hypothetical product lists a 150 g serving containing 12 g of protein, one serving provides 12 g; two provide 24 g. These are made-up label-reading numbers, not nutrition data for a real product. Cooking changes food weight, and products vary.

Consider tofu with rice and vegetables, eggs with bread and fruit, fish with rice and greens, or a bean salad with a staple. These are meal ideas, not protein-equivalent substitutions.

Choose with taste, cost, preparation time and allergies in mind. Leave room for other foods instead of planning every meal around a single nutrient.

Start by understanding your usual intake. When comparing products, consider the overall diet, ingredients, price and convenience alongside the protein number.

If you have kidney disease or have been told to adjust protein intake, follow your clinician or dietitian’s advice instead of using the calculation here as a target. This article does not assess personal requirements.