Quick answer: UK guidance for adults is about 0.75g of protein per kilogram of body weight a day, and most people already eat more than this. Older adults and people with long-term illness may benefit from more, roughly 1.0 to 1.2g per kilogram according to a European expert group, ideally spread across meals and combined with strength exercise. If you have kidney disease, ask your doctor or dietitian before increasing protein.
Evidence checked on 10 October 2026 against the British Nutrition Foundation's protein guidance, the NHS Eatwell Guide and the PROT-AGE expert recommendations for older people.
When people think about diet and arthritis, they usually think about inflammation. Protein gets less attention, but it matters. Your muscles act as shock absorbers and supports for your joints, and keeping them strong is one of the most effective things you can do for joint pain. Muscles need two things to stay strong: regular use and enough protein. This guide explains how much protein you need, who might need more, and how to get it from everyday UK food without expensive products.
Why protein matters with arthritis
The British Nutrition Foundation explains that protein is needed for growth, repair and maintenance of the body, especially bones and muscles, and is also involved in immune function. For people living with arthritis:
- Muscle protects joints. Strong thigh muscles, for example, help support the knee. NICE guidance on osteoarthritis (NG226) puts therapeutic exercise at the centre of treatment. Exercise builds muscle best when you eat enough protein.
- Muscle tends to decline with age. Older people often lose muscle mass and strength, which affects balance, walking and independence.
- Illness and inflammation can increase needs. The PROT-AGE expert group notes that older people need more protein to offset the effects of long-term and acute illnesses.
- Appetite can be low. Pain, fatigue, some medicines and difficulty cooking can all mean eating less, and protein foods are often the first to go.
- Weight loss. If you are trying to lose weight, enough protein helps you keep muscle while losing fat, and helps you feel full.
How much protein do you need?
UK recommendations
The UK Reference Nutrient Intake (RNI) for adults is 0.75g of protein per kilogram of body weight per day. The British Nutrition Foundation says this works out at about 56g a day for men and 45g a day for women, based on average body weights of 75kg and 60kg.
On average, people in the UK eat more than this. The British Nutrition Foundation reports average intakes of about 76g a day for adults aged 19 to 64 and 67g a day for those aged 65 and over. So most people who eat a varied diet already get enough.
Older adults and people with long-term conditions
The British Nutrition Foundation notes that some people, including older adults, may have higher protein requirements. The PROT-AGE Study Group, a European expert group, recommends that people over 65 have at least 1.0 to 1.2g of protein per kilogram of body weight per day to help maintain muscle and function. It suggests a higher intake for older people who are active and exercising, and even more for most older adults with acute or chronic diseases.
These are expert recommendations rather than official UK targets, and needs vary from person to person. A registered dietitian can tell you what is right for you.
Working it out
| Body weight | UK RNI (0.75g/kg) | PROT-AGE range for over-65s (1.0–1.2g/kg) |
|---|---|---|
| 55kg (about 8st 9lb) | About 41g | About 55–66g |
| 65kg (about 10st 3lb) | About 49g | About 65–78g |
| 75kg (about 11st 11lb) | About 56g | About 75–90g |
| 85kg (about 13st 5lb) | About 64g | About 85–102g |
These figures are simple multiplication from the guidance, for illustration. If you are living with obesity, a dietitian may base calculations on a different weight, so ask for advice rather than using the table to set your own target.
Important: kidney disease
The PROT-AGE group makes an exception for older people with severe kidney disease who are not on dialysis, who may need to limit protein. If you have chronic kidney disease, or are not sure about your kidney function, ask your GP or a dietitian before increasing your protein intake. Some arthritis medicines are monitored with kidney blood tests, and your team will know your results.
Spread it through the day
Many people eat little protein at breakfast and lunch, and most of it in the evening. Spreading protein more evenly across meals is a practical way to make sure you get enough, especially if your appetite is small. A simple rule: include a protein food at every meal, and choose a protein-containing snack if you need one.
Good sources of protein
The NHS Eatwell Guide recommends eating some beans, pulses, fish, eggs, meat and other protein foods, plus some dairy or alternatives. It suggests eating more beans and pulses and less red and processed meat.
| Group | Examples | Tips |
|---|---|---|
| Beans, lentils and pulses | Baked beans, chickpeas, red lentils, kidney beans, frozen edamame, hummus | Cheap, high in fibre, low in fat. Tinned versions need no soaking |
| Fish | Tinned sardines, mackerel, salmon and tuna; frozen white fish; prawns | The NHS advises at least 2 portions of fish a week, 1 oily |
| Eggs | Boiled, scrambled, poached, omelettes | Quick, soft and easy to eat |
| Dairy and alternatives | Milk, Greek-style or plain yoghurt, cottage cheese, cheddar, fortified soya drinks and yoghurts | Also provide calcium for bones |
| Poultry and meat | Chicken, turkey, lean mince, pork, lamb | The NHS advises cutting down to about 70g a day of red and processed meat if you eat more than 90g |
| Soya and other plant proteins | Tofu, tempeh, soya mince, mycoprotein products | Useful for vegetarians and vegans |
| Nuts and seeds | Peanut butter, almonds, walnuts, pumpkin seeds | Also high in energy, so use small amounts if managing weight |
| Starchy foods | Bread, oats, pasta | Contribute some protein too, especially wholegrain versions |
For plant-based eating and protein, see our plant-based diet review.
Easy protein at every meal
Breakfast
- Porridge made with milk or fortified soya drink, topped with a spoonful of peanut butter or seeds
- Greek-style yoghurt with fruit and a few nuts
- Eggs on wholemeal toast
- Baked beans on toast
Lunch
- Sardines or mackerel on toast with tomatoes
- Lentil or bean soup with a wholemeal roll
- Jacket potato with tuna, cottage cheese or beans
- Hummus, falafel and salad in a wrap
Evening meal
- Chicken or chickpea curry with brown rice
- Salmon fillet with potatoes and frozen vegetables
- Chilli made with half lean mince and half kidney beans
- Tofu and vegetable stir-fry with noodles
Snacks
- A glass of milk or a yoghurt
- Cheese and crackers
- A boiled egg
- Roasted chickpeas or a small handful of nuts
Signs you may not be getting enough
Most people who eat a varied diet get enough protein. You may be at risk of falling short if you:
- skip meals or rely on tea, toast and biscuits, especially on bad days
- have a small appetite because of pain, low mood or medicines
- live alone and find it hard to shop or cook
- have lost weight without trying, or your rings, watch or clothes feel looser
- notice you are getting weaker, for example finding it harder to get up from a chair
- have recently been ill, in hospital or had surgery
These can have other causes too, so mention them to your GP rather than assuming the answer is more protein.
Protein on a budget
Protein does not have to be expensive. Some of the best-value protein foods in UK supermarkets are:
- dried or tinned beans, lentils and chickpeas
- eggs
- milk and plain yoghurt in larger pots
- tinned sardines, mackerel and pilchards
- frozen chicken thighs or frozen white fish
- peanut butter
- porridge oats
Mixing beans or lentils into mince dishes, soups and stews makes meat go further and adds fibre.
On difficult days
When your hands hurt or fatigue is bad, protein foods that need no preparation make a big difference: tinned fish, ready-cooked chicken, eggs, yoghurt pots, cheese, hummus, microwaveable lentil pouches and milk. Keeping a stock of these means you can still have a balanced meal without cooking. Ring-pull cans, a good electric can opener and pre-boiled eggs can help if opening packaging is difficult.
Do you need protein shakes or supplements?
Most people do not. The British Nutrition Foundation says people who do some physical activity, such as going for a walk or an exercise class, are unlikely to need any extra protein. Food provides protein along with other nutrients, such as fibre, calcium and iron.
Supplements may have a place if your appetite is very poor, you have lost weight without trying, or you are recovering from illness or surgery. In these situations, your GP or a dietitian may recommend specific nutritional supplements, which can be prescribed. Talk to them rather than buying high-protein products on your own.
The Department of Health in 1991 recommended that protein intakes do not exceed double the recommended amount, although the British Nutrition Foundation notes there was not enough data to set a safe upper limit.
Protein works best with exercise
Eating more protein will not build muscle on its own. Muscles respond to being used. Strength and resistance exercise, such as sit-to-stands, step-ups, resistance bands and light weights, tell your muscles to grow, and protein provides the building blocks. The PROT-AGE group recommends both endurance and resistance exercise at levels that are safe and tolerated for each person. A physiotherapist can build a programme around your joints.
Protein when you are losing weight
If you are trying to lose weight to ease pressure on your joints, it is important not to lose muscle at the same time. Including a protein food at each meal, alongside plenty of vegetables and wholegrains, helps you feel full and supports muscle while you eat a little less overall. Keeping up strengthening exercise is just as important. If you are using weight-loss medicines that reduce appetite a lot, protein intake deserves extra attention, and your prescriber or a dietitian can advise. Our healthy weight guide has more on losing weight safely.
If you have gout
Some protein foods, including red meat, offal and some seafood, are higher in purines, which can raise uric acid. If you have gout, you still need protein. Dairy, eggs, beans and lentils are useful choices. Speak to your GP or a dietitian for advice tailored to you, and see our guide to gout and diet.
If you are older or frailer
If you have lost weight, find it hard to shop or cook, or are worried about falls, see our detailed guide to protein for frailty and painful joints, which covers small appetites, fortifying foods and help at home.
When to see a dietitian
Ask your GP or rheumatology team about a referral to a registered dietitian if you:
- have lost weight without trying or your clothes feel looser
- have a small appetite or find it hard to eat enough
- have kidney disease, diabetes or another condition that affects your diet
- follow a vegan diet and are unsure whether you get enough protein
- want to lose weight while keeping muscle
When to get medical help
See your GP if you are losing weight without trying, feel increasingly weak, or are struggling to eat. Unplanned weight loss can have many causes and should be checked. If you have kidney disease, do not increase protein significantly without medical advice. Get same-day advice from your GP or NHS 111 if a joint suddenly becomes hot, swollen and very painful, especially with a fever.
Frequently asked questions
How much protein should I eat with arthritis?
The UK reference amount is 0.75g per kilogram of body weight a day. Older adults and people with long-term conditions may benefit from more. A dietitian can advise on your needs.
Can eating more protein help joint pain?
Protein on its own does not treat arthritis, but it helps you build and keep the muscle that supports your joints, especially when combined with strengthening exercise.
Is red meat bad for arthritis?
Not in moderate amounts. The NHS advises cutting down to about 70g a day of red and processed meat if you eat more than 90g. Fish, poultry, beans and lentils are good alternatives.
Do I need protein shakes?
Most people do not. Food can provide enough. If you have a poor appetite or have lost weight, ask your GP or a dietitian about prescribed nutritional supplements.
Can too much protein be harmful?
For most healthy people, moderately high intakes from food are not known to be harmful. People with kidney disease may need to limit protein and should get medical advice.
Can I get enough protein on a vegetarian or vegan diet?
Yes. The British Nutrition Foundation says average UK protein intakes are above the reference amount in vegetarians and vegans too. Combine beans, lentils, soya, nuts, seeds and grains across the day.
Sources and further reading
- British Nutrition Foundation: Protein
- NHS: The Eatwell Guide
- NHS: Meat in your diet
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group. J Am Med Dir Assoc 2013 (PMID 23867520)
- NICE NG226: Osteoarthritis in over 16s – therapeutic exercise
- NHS: Fish and shellfish
Educational information for people in the United Kingdom — not personal medical or dietary advice. Food and supplements can interact with medicines, so check with your GP, pharmacist or rheumatology team before changing your diet significantly or starting a supplement, and ask for a referral to a registered dietitian for individual advice. Charity no. 1218461. Pending clinical and editorial review. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Protein for frailty and painful joints — for older and frailer adults
- Anti-inflammatory diet — the overall eating pattern
- Plant-based diet review — plant protein and arthritis
- Healthy weight guide — protein and weight loss
- Diet and arthritis hub — all our food guides