Protein might be all the rage right now, but it’s not just for bodybuilders or gym fanatics. It’s a fundamental macronutrient that keeps your body running at its best, from building and maintaining muscle, to supporting your immune system, to helping wounds heal properly.
True protein deficiency is rare in developed countries, but many of us still fall short of what our bodies actually need. This is especially true if you’re on a weight loss journey, trying to maintain lean mass, or just wanting to feel stronger and more energised.
5 Signs You Might Not Be Eating Enough Protein
1. Muscle loss
If your body isn’t getting enough protein from food, it will break down muscle tissue to meet its amino acid needs. This is especially common on low calorie diets. So, if your goal is to maintain or build lean mass, getting enough protein is essential, and pairing it with resistance training is the secret sauce.
2. Feeling fatigued for no reason
Proteins are a key component of haemoglobin, the molecule that carries oxygen around your body. While outright protein deficiency causing severe anaemia is rare, not eating enough protein, particularly alongside low calories, can contribute to low energy and sluggishness.
3. More colds or illness than usual
Your immune system is built on protein. Antibodies, enzymes, and many hormones all rely on protein to function. Chronically low protein intake can leave you more susceptible to bugs and slow recovery when you do get sick.
4. Constant cravings or overeating
Protein helps you feel full. Without enough, you might reach for quick, energy dense snacks that don’t support your goals. Boosting protein can curb cravings and help stabilise energy levels throughout the day.
5. Cuts, scrapes, or bruises that take longer to heal
Collagen and other structural proteins are essential for tissue repair. If wounds seem to linger or bruises stick around longer than usual, it might be worth checking your protein intake.
What the Science Actually Says About Protein
A 2019 review in Nutrients makes an important point: the standard Recommended Dietary Allowance (RDA) of 0.8 grams per kilo of bodyweight is a minimum to prevent deficiency, not the amount that helps you thrive. Eating just enough to stay alive isn’t the same as eating what helps you perform, recover and maintain muscle as you age. (pmc.ncbi.nlm.nih.gov)
The research also shows:
- Higher protein diets, especially alongside resistance training, support greater muscle mass and strength than the RDA alone.
- Concerns that protein harms bones or kidneys in healthy adults don’t hold up; in fact, higher protein can improve calcium absorption and protect bone density.
- The type of protein matters: nutrient dense sources like lean meats, eggs, dairy, legumes, and tofu are linked with better health outcomes.
In plain terms: the RDA is a floor, not a gold standard. Many people will benefit from aiming a bit higher, particularly if they want to hold muscle, recover well, and feel energised.
How Much Protein Do You Actually Need?
Figuring out your ideal protein intake doesn’t have to be a guessing game. A great starting point is the MyFitnessPal protein calculator, which personalises your target based on your age, weight, activity level, and goals, whether that’s fat loss, muscle maintenance, or building strength.
👉 Check it out here: MyFitnessPal Protein Calculator
Think of it as a guide, not a strict rule. Once you know a ballpark figure, you can tweak up or down depending on how you feel, how your workouts go, and how your body responds.
Practical Tips to Up Your Protein
- Spread protein across meals rather than loading one big serving. Your body absorbs and uses it better this way.
- Add simple protein boosts to carb heavy meals, like a scoop of Greek yoghurt in porridge, an egg with toast, or a handful of nuts with fruit.
- Keep convenient protein options on hand for snacks: boiled eggs, canned tuna, cheese, or protein shakes.
- Pair protein with resistance or weight bearing exercise to protect and grow lean mass.
Getting enough protein isn’t just about hitting a number on a tracker. It’s about helping your body perform, recover, and feel energised every day. With a little awareness and some easy swaps, you can turn protein into a reliable ally for your health, performance, and long term results.
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