Protein Calculator guide
Protein Calculator: How Much Protein Do I Need a Day?
Use our protein calculator to work out how much protein to eat a day for your weight, from the UK reference intake to targets for exercise and older adults.
By the AllCalculator editorial teamUpdated 16 October 20261 min read
Protein helps your body build and repair muscle, bone and skin. How much you need depends mainly on your weight and how active you are. Our Protein Calculator works it out.
How to use the calculator (Protein Calculator)
- Enter your weight.
- Choose your activity.
You'll see how many grams of protein to aim for each day, how much per meal and a table for every activity level.
How much protein you need
The UK reference nutrient intake for adults is 0.75g of protein per kg of body weight a day. That's enough for nearly everyone who isn't very active, and works out at about 45g a day for women and 55g for men.
People who exercise a lot often benefit from more:
| Activity | Protein per kg a day |
|---|---|
| Not very active | 0.75g |
| Regular exercise | 1.0–1.2g |
| Endurance training | 1.2–1.6g |
| Strength training | 1.6–2.0g |
| Aged 65 or over | 1.0–1.2g |
Older adults may need more protein to help keep muscle as they age.
A worked example
With the calculator's default settings, someone weighing 70kg needs about 70 × 0.75 = 53g of protein a day. If they did strength training, they might aim for 112g to 140g.
Good sources of protein
- Meat, poultry and fish
- Eggs and dairy
- Beans, lentils and peas
- Tofu, tempeh and soya products
- Nuts and seeds
Most people in the UK already eat more protein than they need.
Frequently asked questions
Can I eat too much protein?
For most healthy people, high-protein diets aren't harmful, but there's no extra benefit above about 2g per kg. If you have kidney disease, check with your doctor first.
Do I need protein shakes?
Usually not. It's easy to get enough from food, but shakes can be convenient after training.
Should I spread protein through the day?
Spreading it across meals, about 20g to 40g each, may help your muscles use it better.
To work out your carbs and fat too, use our Macro Calculator.
Sources and further reading
Links open official and independent websites in a new tab.
This guide is general information to help you understand your options. It isn't financial, tax, legal or building advice and doesn't take your personal circumstances into account. Figures were checked when the guide was last updated and can change, so confirm anything important with GOV.UK, HMRC, a regulated adviser or a qualified tradesperson.