Protein Intake Calculator
Work out how much protein to eat each day from your weight and how active you are — shown in grams, with everyday food examples to hit your target. Based on the UK reference of 0.75 g/kg and the 1.2–2.0 g/kg range used by active people.
Daily protein target
By weight and activity, in grams per day.
A general guide only. The UK reference intake is 0.75 g/kg; the NHS advises not exceeding about 2 g/kg long term — see NHS — protein.
How much protein do you need a day?
Protein needs scale with your body weight and how active you are. The UK reference nutrient intake for an inactive adult is about 0.75 g of protein per kilogram — roughly 56 g a day for a 75 kg person. If you exercise regularly or want to build muscle, the widely used range is 1.2 to 2.0 g per kg. This calculator multiplies your weight by the factor that matches your activity to give a clear daily gram target.
A 75 kg adult needs about 56 g of protein a day at the 0.75 g/kg reference, or around 120 g if training for muscle at 1.6 g/kg. The NHS advises not going above about 2 g/kg (150 g here) long term.
Protein in everyday UK foods
| Food | Protein |
|---|---|
| Chicken breast (100 g) | ~31 g |
| Tin of tuna (drained, 100 g) | ~25 g |
| Greek yoghurt (170 g pot) | ~17 g |
| Two eggs | ~12 g |
| Half a tin of baked beans (200 g) | ~10 g |
| Pint of semi-skimmed milk | ~19 g |
Source: typical values; see NHS — protein in your diet and the British Dietetic Association.
Spread it across the day
Your body uses protein best when it's spread across meals rather than eaten all at once, so aim for some at breakfast, lunch and dinner. For most people the NHS confirms a balanced diet supplies all the protein you need, so shakes are optional. Very high intakes above about 2 g/kg offer little extra benefit for most and may not be advisable long term.
Frequently asked questions
How much protein do I need a day?
The UK reference nutrient intake is about 0.75 g per kg of body weight for an inactive adult — roughly 56 g a day for a 75 kg person. Active people and those building muscle commonly aim for 1.2 to 2.0 g per kg, so 90 to 150 g a day at the same weight.
How do I calculate my protein needs?
Multiply your weight in kilograms by a factor for your activity: 0.75 g/kg for sedentary, around 1.2–1.6 g/kg if you exercise, and 1.6–2.0 g/kg to build muscle. A 70 kg gym-goer at 1.6 g/kg needs about 112 g a day.
Can I eat too much protein?
The NHS advises adults on high-protein diets not to have more than about 2 g per kg a day long term, as very high intakes may affect bone and kidney health. For most people there's no need to exceed 2 g/kg.
What foods are high in protein?
Good UK sources include chicken breast (~31 g per 100 g), eggs (~6 g each), Greek yoghurt, milk, fish, beans, lentils, tofu and nuts. Spreading protein across meals helps you reach your target.
Do I need a protein shake?
Most people reach their target from food alone. The NHS says a balanced diet usually provides all the protein you need. Shakes are a convenience, not a requirement.