How much protein do you really need? - Health

Nov 27, 2025

#carbsforlife, dude.

It seems you can’t even pop out for a carton of milk these days without coming across another product with ‘HIGH PROTEIN!!’ slathered across the label in encouragingly large font. Even better if they throw some numbers in there, despite the fact that no one really knows what 16g means in the grand scheme of things.

In the health and ‘wellness’ socialsphere, the current obsession with protein is all about cramming more of the stuff into every mouthful, and brands are responding on the shelves with reckless enthusiasm. Things have reached such a point of absurdity, we even found ourselves reporting on a protein vodka recently.

Skirt steak with green sauc — Lean red meat is a ‘complete protein’, as it contains all nine essential amino acids.

What is protein?

Protein is one of the three key macronutrients – along with carbs and fat – that our bodies need to survive and thrive.

“Protein is so important because it’s the building block for our muscles, hormones, enzymes and even our skin and hair,” says clinical nutritionist Brooke Kelly. “It helps stabilise blood sugar, supports recovery and keeps you fuller for longer.”

While it’s essential for strong muscles, and plays a key role in immune function, eating more protein than you need isn’t going to make you any healthier, or stronger. So how much do you really need?

Bacon and egg pie — Brunch is sorted with this bacon and egg pie with sage leaf pastry.

How much protein do I need?

Australian dietary guidelines recommend 1 to 3 serves of lean meat, poultry, fish, eggs, nuts and seeds, or legumes a day. A single serve of protein equals:

2 large eggs (120g): approx. 15g protein
65g lean meat, such as beef, lamb, pork or kangaroo (approx. 90-100g raw): 15-20g protein
80g cooked poultry, such as chicken or turkey (100g raw): 20-30g protein
100g cooked fish fillet (approx. 115g raw), or 1 small can of fish: 18-25g protein
1 cup (150g) cooked or canned legumes/beans, such as lentils, chickpeas or split peas: 9-15g protein
170g tofu: 15-24g protein, depending on the firmness of the tofu
30g nuts, seeds, peanut or almond butter or tahini: 3-9g protein

Sadly, no protein vodka is listed. But after looking at this sensible list that also doesn’t contain any exclamation points or cottage cheese cookie dough, we need to ask: is the current protein craze completely bogus? Or is there something to it?

Kelly says that she is actually a fan of the protein trend: “It’s one of the few that’s pushed people to eat in a more balanced, satisfying way,” she says.

“Most of us probably do need a little more protein than we think, but it’s not hard to achieve. Simply include a source at each meal – around 30g is a good target – and adjust based on your goals and activity levels.”

What Kelly doesn’t like about the protein trend is how big food brands have “hijacked it”.

“You’ll see ‘high protein’ splashed across ultra-processed snacks that aren’t exactly nourishing,” she says. “It’s clever marketing, but can be very misleading.”

Chicken caesar pasta salad — As for lunch? This chicken caesar pasta salad is a winner.

What are the best high-protein foods?

“The best proteins will always come from real, wholefood sources,” Kelly says. “Think eggs, Greek yoghurt, fish, chicken, tofu, legumes and quality cuts of meat.”

Kelly is also a big advocate for wholefood-based protein powders with minimal additives.

“Especially for people who struggle to eat enough,” she says. “Breakfast, in particular, often leans heavily on simple carbs and added sugars, so a good-quality whey or plant-based protein powder can be an easy, convenient way to boost your intake and keep you satiated throughout the morning.”

Mediterranean tuna salad — Enjoy your proteins with plenty of healthy grains and veg.

What happens if you eat too much protein?

If you’re eating too much protein, it’s quite possible that you’re neglecting other key food groups and nutrients, including carbs and fibre.

“If you’re living off protein and skipping vegetables or wholegrains, that’s when you risk gut issues and nutrient gaps,” Kelly warns.

Excess protein can also mean excess calories, so if you’re pumping more high-calorie protein foods than your body needs, it will store the excess energy as fat.

Beyond some extra padding, studies have found that excessive protein intake can contribute to heart disease and bowel cancer. Further, Kelly says that people with existing kidney issues need to be cautious with high intakes of protein, as this makes the kidneys work harder. And according to Harvard Medical School in the US, people who eat very high protein diets have a higher risk of kidney stones.

While the current protein trend might seem to be the answer to whatever it is you’re looking for, and protein certainly plays a very important role in our diet, it’s important to remember that food and nutrition fads will come and go. However, the right advice will always remain the same. So eat a wide variety of nutritious foods as part of a balanced diet, and take any nutritional advice you see on TikTok with a grain of salt. Perhaps sprinkled over a nice big salad.