TV doctor says UK protein guidelines are far too low for optimal health, especially for active people and the over-50s

Dr Rupy Aujla, a familiar face on UK television and a practising GP, says Britain’s official advice on protein needs a serious overhaul. The current guideline of 0.8 grams per kilogram of body weight, he argues, isn’t enough to help people thrive – merely enough to prevent deficiency.

Speaking after the release of his new book Healthy High Protein, Dr Aujla now recommends increasing protein intake by at least 50–100% – especially for those who exercise regularly or are over 50.

“We’ve been suggesting a lower amount to avoid illness, not to optimise health,” says the doctor, who appeared on This Morning and Saturday Kitchen. After struggling with fatigue despite frequent workouts, he realised he wasn’t eating enough protein – and it was taking a toll.

Why protein matters

Protein is often associated with gym culture and muscle gain, but that’s just a quarter of the story. According to Dr Aujla, most of the protein we eat supports essential functions: making enzymes, hormones, cell repair, and even healthy skin, hair, and bones.

Not eating enough forces the body to raid muscle tissue to meet its needs. The signs? Low energy, brittle nails, thinning hair, and – particularly in older adults – muscle loss and frailty.

As we age, we need more

Ageing brings several challenges to protein intake. Appetite drops, digestion becomes less efficient, and our bodies become more resistant to using protein effectively – a phenomenon known as anabolic resistance.

“You may need significantly more protein in your 50s and beyond just to maintain the same level of health you had in your 30s,” Dr Aujla warns.

Is too much protein dangerous?

While overconsumption of high-fat animal protein (like sausages or fatty cuts of meat) can raise cholesterol and heart disease risk, Dr Aujla insists it’s difficult to consume too much lean protein.

“Your body is smart – it breaks down and excretes the excess,” he explains. But balance matters. He recommends limiting processed and fatty meats in favour of lean meats and plant-based sources.

The best ways to get more protein

Dr Aujla champions a diverse approach: mix oily fish, tempeh, tofu, lentils, and lean meats like chicken breast. Plant proteins come with bonus benefits like fibre and antioxidants. Studies show plant-heavy diets are linked to longer life and lower disease risk.

Nuts, seeds, and legumes are easy wins. A handful of peanuts? Around 10g of protein. Almonds and walnuts? Seven or eight. Add hemp seeds to salads or smoothies. Or stir peanut butter into Thai curries for an easy protein and flavour boost.

“Edamame beans, frozen and thrown into a stir-fry or casserole, offer about 15g of protein per portion,” he says. Simple, affordable, and versatile.

Bottom line?
Most of us in the UK are falling short on protein – not because we’re lazy or eating poorly, but because the official advice is out of date. Whether you’re in your 20s or your 70s, it might be time to rethink your plate.