Nutrition / Beyond the label
Enough for your needs.
Room for a balanced diet.
A high-protein label is not a personalised nutrition plan. Start with what you eat, your circumstances and a clear reason for adding more.
Updated 28 September 2026
The essentials
A reference point
EFSA’s population reference intake for adults is 0.83 grams of protein per kilogram of body weight per day. For a 70 kg adult, that is about 58 grams.
Not an upper limit
A population reference intake is not a maximum safe intake or an individual sports target. It cannot, on its own, tell you whether a particular person eats too much.
Look at the whole meal
Beans, pulses, fish, eggs, meat and other protein foods can contribute to a balanced diet. Protein is one part of the overall pattern, alongside other foods and nutrients.
Ask what problem you are trying to solve
Before buying a powder or another fortified snack, consider why you want it. Convenience, taste and a specific nutritional need are different reasons. Write down the reason first; a product claim alone does not establish a need.
Make a useful food record
Our suggested starting point is a brief record of normal meals, snacks and supplements. Use it to discuss your intake with a registered dietitian if you need a personal target. Include your training goals and any relevant medical guidance.
Avoid both extremes
There is no need to treat protein as either a miracle ingredient or an automatic hazard. The general reference figure is not a prescription. If you have a medical condition or have been told to follow a specific diet, check with your clinician before making a large change.