How Much Protein Do I Need Per Day?
Protein is the most important macronutrient for weight loss, muscle building, and recovery — yet most people have no idea how much they actually need. The NHS recommends 0.75g per kg as a minimum, but if you’re active, trying to lose weight, or building muscle, your needs are significantly higher.
Use our free protein calculator below to get a personalised daily target in grams, plus a meal-by-meal breakdown with food suggestions.
Daily Protein Intake Calculator
How We Calculate Your Protein Needs
Our calculator uses evidence-based multipliers from the International Society of Sports Nutrition (ISSN) and the British Nutrition Foundation, applied to your body weight in kilograms:
- Sedentary adults: 0.8–1.2 g/kg/day (NHS minimum baseline)
- Active adults maintaining weight: 1.2–1.6 g/kg/day
- Weight loss (preserving muscle): 1.6–2.2 g/kg/day
- Muscle building: 1.6–2.2 g/kg/day
- Athletes and intense training: 1.8–2.4 g/kg/day
The calculator adjusts within these ranges based on your activity level and age (protein needs increase slightly after 60 to counteract age-related muscle loss).
How Much Protein Do I Need? (By Goal)
Protein for Weight Loss
When you eat in a calorie deficit, your body breaks down both fat and muscle for energy. Higher protein intake (1.6–2.2 g/kg) protects your muscle mass so more of what you lose is fat. Protein also has the highest thermic effect of any macronutrient — your body burns about 25% of protein calories just digesting it, compared to 6–8% for carbs and 2–3% for fat. Plus, protein is the most satiating macro, keeping you fuller for longer.
Protein for Muscle Building
To build muscle, you need both a stimulus (resistance training) and the raw material (amino acids from protein). The “muscle full” effect means your body can only use about 25–40g of protein per sitting for muscle synthesis, which is why spreading intake across 4+ meals matters more for building than for weight loss.
Protein for General Health
Even if you’re not trying to lose weight or build muscle, adequate protein supports immune function, bone health, hormone production, enzyme activity, and healthy skin, hair and nails. Most sedentary adults benefit from more than the RNI minimum.
Best High-Protein Foods Available in the UK
| Food | Protein per 100g | Per Typical Serving |
|---|---|---|
| Chicken breast (cooked) | 31g | ~47g (150g breast) |
| Turkey mince (cooked) | 27g | ~34g (125g portion) |
| Tinned tuna (drained) | 25g | ~37g (145g tin) |
| Salmon fillet (cooked) | 25g | ~32g (130g fillet) |
| Lean beef mince (cooked) | 26g | ~33g (125g portion) |
| Prawns (cooked) | 24g | ~18g (75g serving) |
| Eggs (whole) | 13g | ~6g (1 large egg) |
| Greek yoghurt (0% fat) | 10g | ~17g (170g pot) |
| Skyr yoghurt | 11g | ~17g (150g pot) |
| Cottage cheese | 11g | ~17g (150g tub) |
| Whey protein powder | ~80g | ~25g (1 scoop / 30g) |
| Red lentils (cooked) | 9g | ~18g (200g portion) |
| Chickpeas (tinned) | 7g | ~17g (240g tin drained) |
| Tofu (firm) | 12g | ~24g (200g block) |
| Peanut butter | 25g | ~8g (32g / 1 tbsp) |
Sample High-Protein Day (150g Target)
Here’s what a day hitting ~150g protein looks like with regular UK supermarket food:
- Breakfast (35g): 3-egg omelette with 30g cheddar + Skyr yoghurt pot
- Lunch (42g): Chicken breast wrap with salad and hummus
- Snack (25g): Whey protein shake with semi-skimmed milk
- Dinner (38g): Salmon fillet with sweet potato and green beans
- Evening snack (12g): Cottage cheese with a handful of almonds
Total: ~152g protein. All from Tesco, Aldi, or any standard supermarket — no specialist supplements needed beyond basic whey if you want it.
Common Protein Myths — Debunked
“Too much protein damages your kidneys”
For people with healthy kidneys, research shows no kidney damage from high protein intakes (up to 2.2 g/kg). This myth comes from clinical guidelines for people who already have kidney disease, where protein restriction is appropriate. If you have kidney concerns, speak to your GP.
“You can only absorb 30g of protein per meal”
Your body can absorb virtually all the protein you eat — it’s not wasted. What’s true is that muscle protein synthesis is maximised at around 25–40g per sitting. Protein beyond that is still used for other bodily functions, just not muscle building specifically.
“Plant protein is inferior to animal protein”
Plant proteins are generally lower in leucine (the amino acid that triggers muscle synthesis) and may be less digestible. However, combining plant sources (e.g., rice + beans, or tofu + quinoa) provides a complete amino acid profile. Vegans may benefit from slightly higher total protein targets (add 10–20%).
“You need protein immediately after a workout”
The “anabolic window” is real but much wider than the 30-minute myth suggests. Research shows having protein within 2–3 hours of training is sufficient. Total daily intake matters far more than precise timing.