Most Australian adults need between 46g and 81g of protein per day, depending on their weight, sex, age, and how active they are. The Australian Government's Nutrient Reference Values recommend 0.75g per kilogram of body weight for women and 0.84g per kilogram for men aged 19–70. If you're older, pregnant, breastfeeding, or regularly active, you likely need more.
That's the short answer. But knowing your number is only half the picture — the other half is actually hitting it without overhauling your entire routine.
What the Australian Guidelines Actually Say
Australia's recommended dietary intake (RDI) for protein is based on body weight, not a single flat number. Here's what the National Health and Medical Research Council (NHMRC) recommends through the Nutrient Reference Values:
Adult women (19–70): 0.75g of protein per kilogram of body weight per day. For a 65kg woman, that's roughly 49g.
Adult men (19–70): 0.84g per kilogram of body weight per day. For an 85kg man, that works out to about 71g.
Adults over 70: 1.0g per kilogram of body weight per day, reflecting increased needs for maintaining muscle mass with age.
Pregnancy and breastfeeding: Requirements increase to around 1.0g per kilogram of body weight per day, particularly in the second and third trimesters.
These figures represent the minimum to meet basic nutritional needs. They're not performance targets.
Do You Need More Than the RDI?
For many people, the baseline RDI is a floor, not a ceiling. Research consistently shows that higher protein intakes — within reasonable limits — support better outcomes for muscle retention, satiety, recovery, and body composition.
Here's a rough guide based on activity level:
Sedentary or lightly active: 0.75–1.0g per kilogram of body weight is generally sufficient for maintaining health.
Regularly active (3–5 sessions per week): 1.2–1.6g per kilogram supports recovery and helps maintain lean muscle mass.
Strength training or muscle building: 1.6–2.2g per kilogram is the range most often cited in sports nutrition research for maximising muscle protein synthesis.
Weight loss while preserving muscle: 1.6–2.4g per kilogram. Higher protein intake during a calorie deficit helps protect against muscle loss and keeps hunger more manageable.
For a 75kg person who trains regularly, that could mean anywhere from 90g to 165g per day — a significant jump from the baseline RDI of around 60g. This is where many Australians find a gap between what they're eating and what would actually serve them well.
How to Calculate Your Personal Protein Target
The maths is simple. Multiply your body weight in kilograms by the appropriate figure for your situation.
A few examples:
A 60kg woman who does yoga and walks regularly (moderately active) might aim for 1.2g/kg: 60 × 1.2 = 72g per day.
An 85kg man who lifts weights four days a week might target 1.8g/kg: 85 × 1.8 = 153g per day.
A 70kg woman in her second trimester of pregnancy might need at least 1.0g/kg: 70 × 1.0 = 70g per day.
If you're not sure where to start, 1.2g per kilogram is a sensible middle ground for most adults who are at least somewhat active.
Signs You Might Not Be Getting Enough
Protein deficiency in Australia is uncommon in clinical terms, but falling short of an optimal intake is more widespread than you'd think — especially among people who skip meals, eat on the run, or rely heavily on carb-based convenience food.
Some practical signs your protein intake could be low:
You're hungry again soon after eating. Protein is the most satiating macronutrient. If meals don't hold you for more than a couple of hours, the protein content might be the issue.
You're losing strength or muscle tone. This is especially relevant if you're training but not seeing progress, or if you're losing weight and feel like you're losing muscle along with it.
Recovery takes longer than expected. Persistent soreness after training, slow wound healing, or feeling run-down can all point to insufficient protein.
Energy dips through the day. While protein isn't your body's primary energy source, consistently low intake contributes to fatigue and afternoon crashes.
Hair, skin, or nail changes. Thinning hair, brittle nails, and dry skin can be linked to low protein over time, though other nutrient deficiencies can cause similar symptoms.
If several of these sound familiar, tracking your protein intake for a few days — even loosely — is a practical first step.
What Does a Day of Adequate Protein Actually Look Like?
One of the reasons people fall short on protein is that they don't realise how much (or how little) their usual meals contribute. Here's what common Australian foods deliver per typical serve:
Chicken breast (150g cooked): ~46g protein Tinned tuna (95g can): ~20g protein Eggs (2 large): ~12g protein Greek yoghurt (170g tub): ~15–20g protein Tofu, firm (150g): ~18g protein Lentils (1 cup cooked): ~18g protein Almonds (30g handful): ~6g protein Cheddar cheese (30g slice): ~7g protein Milk (250ml glass): ~8g protein
For someone targeting 120g of protein per day, a realistic day might include eggs at breakfast (12g), a chicken salad at lunch (35g), Greek yoghurt as an afternoon snack (17g), and a salmon fillet with vegetables at dinner (35g). That gets you to about 99g — still 21g short.
This is where the gap usually appears. Life gets busy, a meal gets skipped or downsized, and the deficit compounds. Having a convenient option on hand — like an EPICMODE protein shake pouch with 32g of protein — covers that shortfall without requiring extra cooking, prep, or planning.
Does Protein Timing Matter?
You've probably heard about the "anabolic window" — the idea that you need to consume protein within 30 minutes of training or miss out on gains. Research has largely moved on from this.
A 2013 meta-analysis published in the Journal of the International Society of Sports Nutrition found that total daily protein intake is a far stronger predictor of muscle growth and strength than the specific timing of any single serving. More recent research supports this: as long as you're hitting your daily target and spreading intake across multiple meals, the exact timing matters less than consistency.
That said, distributing protein relatively evenly across the day — rather than loading it all into dinner — does appear to support better muscle protein synthesis. Aiming for 20–40g of protein at each of three to four eating occasions is a practical approach backed by current evidence.
For people who train in the morning or at lunch, this is where having something portable helps. Packing an EPICMODE pouch in your bag means you're covered for a post-session top-up without needing a full meal or stopping at a café.
Common Protein Mistakes to Avoid
Relying on dinner to do all the work. Many Australians eat a low-protein breakfast and lunch, then try to make up for it with a large evening meal. This approach isn't ideal for satiety, energy, or muscle recovery throughout the day.
Confusing "high protein" labels with meaningful amounts. A lot of packaged foods marketed as "high protein" contain 8–12g per serve. That's not nothing, but it's not going to move the needle if you're targeting 100g+ per day. Check the nutrition panel — the grams per serve figure is what counts.
Overlooking protein when eating on the go. Grabbing a muffin, a banana, or a juice for a rushed breakfast or snack adds almost no protein. Swapping in an option like EPICMODE's protein shake pouches — which deliver 32g per serve with no added sugar — is a simple trade that makes a material difference over the course of a day.
Thinking you need meat at every meal. Dairy, eggs, legumes, tofu, and quality protein supplements all count. Variety makes it easier to sustain, and a mix of animal and plant sources covers a broader range of amino acids.
Can You Eat Too Much Protein?
For most healthy adults, the answer is that it's difficult to overdo it through whole foods and normal supplementation. The NHMRC sets an upper level of intake at around 2.5–3.0g per kilogram of body weight per day, and most people won't get anywhere near that through regular eating.
Concerns about high protein intake damaging kidneys have been largely addressed by research. A 2018 review published in the Journal of the International Society of Sports Nutrition found no adverse effects of high protein diets (up to 2.2g/kg/day) on kidney function in healthy individuals. However, people with pre-existing kidney conditions should consult their doctor, as their situation is different.
The more realistic risk isn't eating too much protein — it's eating too much of everything else alongside it. Protein-rich meals that are also high in saturated fat and processed ingredients aren't doing you favours regardless of the protein count. Focus on lean, whole-food protein sources and use quality supplements — like EPICMODE's no-added-sugar pouches — to fill gaps rather than replace meals entirely.
A Practical Approach for Busy Australians
Rather than overhauling your diet overnight, start with three steps:
Know your number. Multiply your body weight by the appropriate g/kg figure for your activity level. Write it down.
Audit your current intake. Track what you eat for two or three days using a free app or just a notes page. Most people are surprised by how much — or how little — protein they're actually getting.
Close the gap with easy wins. Add a protein source to breakfast if it's currently carb-heavy. Keep convenient options at your desk or in your bag for the afternoon. Prioritise protein at meals rather than trying to add it as an afterthought.
The EPICMODE range was designed for exactly this kind of daily routine. A single pouch delivers 32g of protein with no added sugar — just fill with water or milk, shake, and you're sorted. It fits in a work bag, a gym bag, or a kitchen drawer, and it takes less than a minute to prepare. For anyone finding it hard to close the gap between their protein target and what they're actually eating, it's a practical solution that doesn't require meal prep or cooking.
If you're curious about how EPICMODE fits into your routine, take a look at the full flavour range. And if you're looking for more ideas on keeping protein up during the workday, check out our guide to high protein snacks for work.
References
- National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand — Protein. Australian Government, Eat for Health. eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
- Dietitians Australia. Protein. dietitiansaustralia.org.au/health-advice/protein
- Better Health Channel. Protein. Victorian Government. betterhealth.vic.gov.au/health/healthyliving/protein
- Schoenfeld, B.J., Aragon, A.A., & Krieger, J.W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53
- Antonio, J., Ellerbroek, A., Silver, T., et al. (2018). The effects of a high protein diet on indices of health and body composition. Journal of the International Society of Sports Nutrition, 15(1), 3.
- UCLA Health. Are you getting enough protein? Here's what happens if you don't. uclahealth.org/news/article/are-you-getting-enough-protein-heres-what-happens-if-you-dont
- Cleveland Clinic. 8 Symptoms of Protein Deficiency. health.clevelandclinic.org/protein-deficiency-symptoms
