Protein Calculator UK
Calculate your daily protein requirements based on your personal profile and fitness goals
Calculate Your Protein Needs
Your Daily Protein Requirement
Recommended Range
0g – 0g per day
Per Kilogram
0g/kg
Per Meal (3 meals)
0g
Per Stone
0g/st
How It Works
This calculator determines your daily protein requirements using evidence-based guidelines from UK health authorities. The calculation considers your body weight, age, sex, physical activity level, and specific fitness goals.
For sedentary adults, the UK Department of Health recommends 0.75g of protein per kilogram of body weight. This increases based on activity level and goals. Athletes and those building muscle may require 1.2-2.0g per kilogram, whilst older adults (65+) benefit from 1.0-1.2g per kilogram to prevent muscle loss.
The calculator provides a personalised range rather than a single value because protein needs vary throughout the day and week based on training intensity, recovery status, and dietary patterns.
Protein Requirements by Category
Sedentary Adults
0.75g per kg body weight
Minimal physical activity beyond daily tasks
Example: 70kg person needs 52.5g daily
Active Individuals
1.0-1.2g per kg body weight
Regular exercise 3-5 times weekly
Example: 70kg person needs 70-84g daily
Athletes & Muscle Gain
1.6-2.2g per kg body weight
Intense training or muscle-building focus
Example: 70kg person needs 112-154g daily
Older Adults (65+)
1.0-1.2g per kg body weight
Prevents age-related muscle loss
Example: 70kg person needs 70-84g daily
Pregnancy (Trimester 3)
Additional 31g daily
Supports foetal development
Consult healthcare provider
Lactation (0-6 months)
Additional 19g daily
Supports milk production
Maintain balanced diet
Common Protein Sources
Meeting your protein requirements is achievable through various food sources. Complete proteins contain all nine essential amino acids, whilst incomplete proteins may lack one or more.
Animal-Based Sources
| Food | Serving Size | Protein Content |
|---|---|---|
| Chicken Breast | 100g (cooked) | 31g |
| Salmon | 100g (cooked) | 25g |
| Eggs | 2 large | 12g |
| Greek Yoghurt | 150g pot | 15g |
| Cheddar Cheese | 30g | 8g |
| Semi-Skimmed Milk | 200ml | 7g |
| Lean Beef Mince | 100g (cooked) | 27g |
| Tuna (tinned in brine) | 100g (drained) | 24g |
Plant-Based Sources
| Food | Serving Size | Protein Content |
|---|---|---|
| Lentils | 100g (cooked) | 9g |
| Chickpeas | 100g (cooked) | 9g |
| Tofu | 100g | 8g |
| Quinoa | 100g (cooked) | 4g |
| Almonds | 30g | 6g |
| Peanut Butter | 2 tablespoons | 8g |
| Edamame Beans | 100g | 11g |
| Kidney Beans | 100g (cooked) | 9g |
Frequently Asked Questions
What happens if I consume too much protein?
Consuming more protein than needed typically results in the excess being converted to energy or stored as fat. For healthy individuals, moderate excess protein (up to 2g per kg) is generally safe. However, extremely high protein intake may strain kidneys in those with pre-existing kidney conditions. It can also displace other important nutrients if protein sources replace fruits, vegetables, and whole grains.
Can I get enough protein on a plant-based diet?
Yes, meeting protein requirements on a plant-based diet is entirely achievable. Focus on combining different plant proteins throughout the day to obtain all essential amino acids. Key sources include legumes (beans, lentils, peas), soya products (tofu, tempeh, edamame), nuts, seeds, and whole grains like quinoa. Plant-based eaters may benefit from slightly higher protein targets (1g per kg) as plant proteins are sometimes less efficiently absorbed.
When should I consume protein during the day?
Distributing protein intake evenly across meals optimises muscle protein synthesis. Aim for 20-30g of protein per meal for most adults. Post-exercise protein consumption (within 1-2 hours) supports muscle recovery and growth, particularly after resistance training. A protein-rich breakfast can also help maintain satiety and stable energy levels throughout the morning.
Do protein requirements change with age?
Yes, protein requirements increase with age, particularly after 65. Older adults benefit from 1.0-1.2g per kg body weight to combat sarcopenia (age-related muscle loss). This higher intake, combined with resistance exercise, helps maintain muscle mass, bone density, strength, and functional independence. The body’s ability to process protein may also decrease with age, making adequate intake more critical.
Should I use protein supplements?
Protein supplements (whey, casein, plant-based powders) can be convenient but aren’t necessary for most people. Whole food sources provide protein alongside other beneficial nutrients like vitamins, minerals, and fibre. Supplements may be useful for athletes with very high requirements, those struggling to meet needs through food alone, or for post-workout convenience. Always prioritise food-first approaches when possible.
How does protein support weight management?
Protein is the most satiating macronutrient, helping you feel fuller for longer and potentially reducing overall calorie intake. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats or carbohydrates. During weight loss, adequate protein helps preserve lean muscle mass whilst promoting fat loss. For weight loss, protein intakes of 1.2-1.6g per kg are often recommended.
What are complete vs incomplete proteins?
Complete proteins contain all nine essential amino acids in adequate amounts. These include all animal sources (meat, fish, eggs, dairy) and some plant sources (soya, quinoa, buckwheat). Incomplete proteins lack one or more essential amino acids and include most plant sources like beans, grains, nuts, and vegetables. Eating a variety of incomplete proteins throughout the day provides all essential amino acids.
Is protein timing important for muscle gain?
Total daily protein intake matters more than precise timing for most people. However, consuming protein around workouts may provide modest benefits. Having 20-40g of protein within 2 hours post-exercise supports muscle recovery and growth. Distributing protein across 3-4 meals, including before bed, can optimise muscle protein synthesis throughout the 24-hour period.
References
British Heart Foundation. Protein: how much do you need? British Heart Foundation, 2025.
British Nutrition Foundation. Nutrition Requirements. British Nutrition Foundation, 2024.
Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Report of the Panel on Dietary Reference Values of the Committee on Medical Aspects of Food Policy. London: HMSO, 1991.
NHS. The Eatwell Guide. National Health Service, 2024.
Scientific Advisory Committee on Nutrition. Dietary Reference Values for Energy. Public Health England, 2011.
Bauer J, et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People. Journal of the American Medical Directors Association, 2013.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018.
Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 2011.