This is NOT a High Protein Diet – How much protein should I be eating?

When I started The Low Carb High Fat Lifestyle my most natural response to eating low carb was to replace it with increased amounts of protein, rather than fat. But this is NOT a HIGH PROTEIN Diet and the problem with over eating protein is that the body converts any excess amounts to glucose which is exactly what I was trying to avoid.

So how much protein should you be eating everyday?

I started researching and the below information is inline with Australian standards which marginally differs from UK and US standards.

Getting your protein levels right are important in Low Carb eating because if you overeat it the excess will convert to glucose, which is what we’re trying to reduce. Calculating the amount of protein you actually need in your diet is a bit tricky although after some research I discovered that it depends on your weight, age and health.

As a rough guide, the recommended dietary intake (RDI) for protein (measured in grams per kilogram of bodyweight) is:

  • 0.84 g/kg for adult men
  • 0.75 g/kg for adult women
  • Around 1 g/kg for pregnant and breastfeeding women, and for men and women over 70 years.

So if you’re a man and weigh 90kg x 0.84 = 75.6g of recommend protein per day


If you’re a woman and weigh 70kg x 0.75 = 52.5g of recommend protein per day

Ok that’s easy enough to calculate but chicken, beef, seafood, etc. all has different amounts of protein in them so again – how much food do you actually get to eat?

So based on a very scientific “Google” search to understand how much protein was in all the different types of main protein sources I found the information I needed to complete the calculation.

  • Steak has 25g of protein per 100g
  • Cooked Atlantic salmon has 22g of protein per 100g
  • Chicken thigh has 24g of protein per 100g

Therefore using 52g as your daily protein allowance:

  • Steak: 52g/25g of protein = 2.08 x 100g = 208g
  • Cooked Atlantic salmon 52/22 = 2.36 x 100g = 236g
  • Chicken thigh 52/24 = 2.17 x 100g = 217g

Whole eggs are permitted without restriction and you can also eat up to 115g of cheese per day, which you’ll find is more than enough to keep you satisfied.

The optimum meat you can buy is organic, grass fed and if you can get wild fish rather than farmed that would be ideal.

Here are some protein values per 100g to help you along:

  • Beef has 26g of protein per 100g
  • Steak has 25g of protein per 100g
  • Lamb has 25g of protein per 100g
  • Chicken thigh has 24g of protein per 100g
  • Chicken breast has 31g of protein per 100g
  • Chicken leg has 18g of protein per 100g
  • Atlantic salmon cooked has 22g of protein per 100g
  • Atlantic salmon raw has 20g of protein per 100g
  • Tuna, Bluefin cooked has 30g of protein per 100g