You might think protein deficiency only happens to people in developing countries, or maybe those super-restrictive eaters living off celery and air. And technically, you’d be right, true protein deficiency is rare in countries like New Zealand or the U.S.
But here’s the kicker: optimal protein intake is a different story.
Especially if you’re trying to lose weight, build muscle, or even just feel decent during the day, there’s a good chance you’re not getting enough to really support your goals. Most people aren’t. A recent MyFitnessPal survey found that 88% of users had no idea how much protein (or fibre, carbs, sugar, or salt) they were actually eating.
So let’s make sure you’re not one of them.
First up: why protein actually matters
Protein is important for everybody, not just bodybuilders at the gym.
Your body uses protein for way more than just building muscle. It’s part of your immune system, your hormones, your skin, your red blood cells, basically, every system in your body is running off protein in some way. If you’re not getting enough, things can start to go sideways.
5 signs you might need more protein
1. You’re losing muscle (even if you’re working out)
If you’re in a calorie deficit, trying to drop a few kgs, and your protein’s too low, your body will start breaking down muscle to get what it needs. Not ideal if your goal is to get leaner or stronger.
It’s one of the first things I look for when someone’s hitting the gym but not seeing results. You can’t out-train a protein gap.
2. You’re tired all the time
Hemoglobin (the stuff that helps red blood cells carry oxygen) is made from protein. If you’re running low, your energy drops, and in more serious cases, that can lead to anaemia.
So if you’re always knackered and your sleep’s decent, take a look at your plate.
3. You’re getting sick more often
Your immune system is built from proteins, literally. Antibodies, enzymes, hormones, the whole shebang. If you’re finding yourself catching every bug going around, your immune system might not have the tools it needs to fight back.
4. You’ve got constant cravings
Protein keeps you feeling fuller for longer. If you’re always reaching for snacks or struggling with late-night munchies, low protein could be the culprit.
And no, willpower isn’t the answer, your body just wants more nutrients.
5. Your wounds are slow to heal
Cuts, scrapes, bruises, if they’re lingering longer than usual, that’s another flag. Proteins like collagen are essential for skin repair. Without enough protein coming in, your body struggles to patch things up.
So… how much protein do you actually need?
It depends on your goals, activity levels, and overall intake, but as a ballpark, most active people do well on 1.6–2.2g of protein per kg of body weight per day. If you’re in a deficit, leaning more toward the higher end helps maintain muscle mass. If you are supremely active you may even need more than the 2.2g/kg/bw.
Try tracking your intake for a few days. Use an app like MyFitnessPal, or just keep a food journal. You might be surprised.
Final word
You don’t need to go full bodybuilder and slam protein shakes all day — but you do need enough to support your body, your training, and your energy. If any of those red flags rang a bell, it might be time to bump up your intake.
Need help figuring it out? That’s what I’m here for. Hit this link to book in a FREE call to see how I can help.