How many grams of meat should I eat per day? Expert nutritional advice

November 8, 2025 •

4 min read

According to the UK's National Health Service, individuals consuming more than 90g (cooked weight) of red or processed meat daily are advised to reduce their intake to 70g or less. Navigating how many grams of meat should I eat per day depends heavily on the type of meat and your overall dietary pattern.

Quick Summary

Guideline recommendations suggest moderating red and processed meat intake to reduce health risks, with general limits around 70g per day for red/processed meat. The optimal amount is based on overall dietary balance, individual health goals, and prioritizing lean, unprocessed options while diversifying protein sources.

Key Points

Limit Red and Processed Meat: Major health organizations recommend limiting cooked red and processed meat to around 70g per day, or a total of 350-500g per week.
Differentiate Meat Types: Processed meats carry higher health risks, including a stronger link to cancer, compared to unprocessed red meat.
Prioritize Lean and Unprocessed: Choose lean, unprocessed cuts and remove visible fat to reduce saturated fat intake.
Vary Your Protein Sources: Integrate other protein-rich foods like chicken, fish, eggs, legumes, and nuts to ensure a balanced nutrient profile.
Use Visual Portion Guides: An individual serving of cooked meat is roughly the size of a deck of cards or the palm of your hand.
Cook Smartly: Healthier cooking methods like grilling and roasting on a rack are preferable to frying, and avoid charring your meat.

Understanding Meat in a Balanced Diet

Meat can be a valuable source of protein, essential vitamins, and minerals like iron, zinc, and vitamin B12. However, the health impact depends on the type of meat and the quantity consumed. Organizations worldwide, including health bodies and cancer research foundations, advise caution regarding high consumption, especially for red and processed varieties. Understanding specific recommendations can help you make informed choices for your diet.

Official Dietary Guidelines

Dietary advice regarding meat intake varies slightly across different health organizations, but a clear consensus exists on limiting red and processed meats. For example, the British Heart Foundation and NHS suggest that individuals who eat more than 90g of red or processed meat daily should reduce this to no more than 70g per day (cooked weight). This recommendation is based on research linking high consumption of these meats to an increased risk of bowel cancer and heart disease.

Other global guidelines are often framed in terms of weekly limits. The World Cancer Research Fund recommends no more than three portions of red meat per week, totaling around 350–500g cooked weight. For processed meat, the advice is to consume very little, if any. The Australian Heart Foundation sets a limit of less than 350g per week for unprocessed beef, lamb, pork, and veal. These figures demonstrate a consistent message: moderation is key, especially for red meat.

Red Meat vs. Processed Meat

It is crucial to distinguish between red and processed meat, as their associated health risks differ. Red meat includes beef, lamb, pork, and venison, while processed meat refers to any meat preserved by smoking, curing, salting, or adding preservatives. The World Health Organization classifies processed meat as a Group 1 carcinogen (known to cause cancer), while red meat is classified as Group 2A (probably causes cancer). Processed meats, like sausages, bacon, ham, and salami, often contain high levels of salt and saturated fat.

The Nutritional Landscape: Benefits and Risks

While excessive consumption has drawbacks, meat offers valuable nutrition. Lean meat provides high-quality protein, which is essential for building and repairing tissues. Heme iron, found in red meat, is more easily absorbed by the body than non-heme iron from plant sources. Other key nutrients found in meat include zinc, essential for the immune system, and vitamin B12, crucial for nerve function.

However, potential risks from high consumption include an increased risk of specific cancers (particularly colorectal), cardiovascular disease, and type 2 diabetes. Factors like saturated fat and high cooking temperatures are contributing elements. These risks emphasize the importance of portion control and balancing your diet with a variety of protein sources.

How to Measure Portions Without Scales

For those who prefer not to use food scales, visual cues can be very helpful for portion control. The following list offers some easy approximations:

One serving of cooked meat (about 70-85g): The size of a deck of cards or the palm of your hand.
A quarter-pound beef burger: Approximately 78g cooked.
Three thin slices of roast meat (beef, lamb, pork): About 90g.
One small steak: Around 70g.

Comparison of Meat and Protein Options


Feature	Lean Red Meat	Processed Meat	Plant-Based Protein (e.g., Lentils)
Nutrients	High in protein, heme iron, B12, zinc	Can be high in sodium, fat, and preservatives	High in fiber, complex carbs, vitamins, minerals
Health Impact	Moderate intake has benefits; high intake linked to cancer	High intake linked to increased risk of cancer and heart disease	Generally associated with lower risk of chronic diseases
Saturated Fat	Varies by cut; trim visible fat	Often high due to processing	Low or absent
Sodium	Naturally low (unless salted)	Very high due to preservation methods	Low or absent
Serving Frequency	Limit to 3-4 times per week	Consume rarely, if at all	Can be consumed daily as a staple

Tips for Healthier Meat Consumption

Prioritize Lean Cuts: Choose leaner cuts of meat and trim off any visible fat before cooking.
Use Healthier Cooking Methods: Grill, bake, or roast meat on a rack rather than frying, and use non-stick pans with minimal oil. Avoid charring meat at high temperatures.
Vary Your Protein Sources: Incorporate more poultry, fish, eggs, and plant-based proteins such as lentils, beans, nuts, and tofu into your diet to diversify your nutrient intake.
Practice Portion Control: Stick to recommended serving sizes, using visual cues like the size of your palm as a guide.
Reduce Frequency: Aim for red meat only a few times per week, and consider having meat-free days.

Conclusion

Determining how many grams of meat should I eat per day is not a one-size-fits-all answer, but depends on the type of meat and your dietary balance. Current guidelines from leading health bodies point toward significantly limiting red and, particularly, processed meat consumption due to health risks. A moderate intake of lean red meat, along with a preference for healthier options like white meat, fish, and plant-based proteins, offers a balanced approach. By focusing on portion control, cooking methods, and variety, you can enjoy the nutritional benefits of meat while minimizing potential long-term health risks. For a deeper dive into the health implications of red meat, explore research from organizations like the World Cancer Research Fund, which provides comprehensive reports on diet and cancer prevention.

Frequently Asked Questions

For those who eat red and processed meat, health bodies like the NHS suggest keeping intake to no more than 70g per day (cooked weight), which is equivalent to about 500g cooked weight per week.

Processed meats, such as bacon and salami, have been preserved by curing, salting, or smoking, which can create carcinogenic compounds. They are also often high in sodium and saturated fats.

Excellent non-meat protein sources include poultry, fish, eggs, and various plant-based options like lentils, beans, tofu, nuts, and seeds.

Yes, portion control is crucial. Excessive meat intake is linked to increased health risks, and controlling portions, such as limiting a serving to the size of your palm, can help manage overall consumption.

While general guidelines apply to adults, individual protein needs can vary based on factors like body weight and activity level. Some sources suggest men, who often consume more meat, are more likely to exceed recommended limits than women.

In moderate amounts, meat is a nutrient-dense food that provides high-quality protein, highly absorbable iron, zinc, and vitamin B12, which are important for overall health.

You can reduce your meat intake by having meat-free days, incorporating smaller portions of meat with more vegetables, or swapping red and processed meats for healthier protein alternatives like fish or legumes.