Protein Intake Calculator
Estimate how much protein you need each day for your body weight and goal, from general health to building muscle.
Your daily protein target
How much protein do you need?
Official minimum recommendations are about 0.75 g of protein per kg of body weight a day in the UK and 0.8 g/kg in the US. These amounts prevent deficiency in most healthy adults. Research suggests some people benefit from more:
| Situation | Grams per kg per day |
|---|---|
| General health, mostly inactive | 0.8 |
| Adults aged 65 and over | 1.0 to 1.2 |
| Regular exercise or endurance training | 1.2 to 1.4 |
| Losing weight while keeping muscle | 1.2 to 1.6 |
| Building muscle with strength training | 1.6 to 2.0 |
For muscle building, a large 2018 review found benefits levelled off at around 1.6 g/kg a day for most people, so very high intakes are rarely needed.
Spread it through the day
Eating protein at each meal, roughly 20 to 40 g, is a practical way to reach your target and support muscle. Good sources include:
- Eggs, Greek yogurt, milk and cheese
- Chicken, fish and lean meat
- Beans, lentils, chickpeas, tofu and tempeh
- Nuts, seeds and wholegrains in smaller amounts
Read more in our guide How much protein do I need?
Frequently asked questions
Is too much protein harmful?
For healthy people, intakes up to about 2 g/kg appear safe. People with kidney disease should follow their doctor's advice, as they may need to limit protein.
Should I use my current weight or goal weight?
If you are carrying a lot of extra weight, many dietitians use a goal or adjusted weight, as current weight can overestimate needs.
Do I need protein shakes?
No. Most people can meet their needs from food. Shakes are a convenience, not a requirement.