Protein Intake Calculator

Use our protein intake calculator to estimate how much protein you should eat each day based on your age, sex, height, weight, activity level and fitness goal.

Whether your goal is fat loss, muscle gain or maintenance, this calculator gives you a simple daily protein target to help support your training, recovery and overall health.

Protein plays an important role in building and repairing muscle, supporting healthy bones and helping you feel fuller for longer. Your ideal intake can vary depending on your body weight, activity level and goal.

Protein Intake Calculator

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You should take ...... of protein per day

Protein Intake Calculator Features

1. Personalised Protein Recommendations

Your protein needs depend on more than just your weight.

This calculator considers your:

  • Age
  • Sex
  • Height
  • Weight
  • Activity level
  • Fitness goal

It then estimates how much protein you may need per day.

2. Supports Fat Loss, Maintenance and Muscle Gain

Protein needs can change depending on your goal.

If you are trying to lose fat, protein can help you feel fuller and support muscle retention.

If you are trying to build muscle, a higher protein intake can support recovery and growth alongside strength training.

If you want to maintain your weight, protein helps support everyday health and balanced nutrition.

3. Easy to Use

The calculator is simple and quick.

Just enter your details and get an instant daily protein target in grams.

No sign-up needed.

4. Useful for Training and Meal Planning

Once you know your daily protein target, it becomes easier to plan meals.

You can split your intake across breakfast, lunch, dinner and snacks.

For example, if your target is 120g per day, you might aim for around 30g of protein across four meals or snacks.

Why Use a Protein Intake Calculator?

A protein intake calculator gives you a clear starting point.

Many people guess their protein intake. This can make it harder to know whether they are eating enough to support their goals.

Using a calculator can help you:

  • Set a daily protein target
  • Plan better meals
  • Support muscle recovery
  • Stay fuller during fat loss
  • Build structure around your nutrition
  • Match protein intake to your activity level

General UK guidance suggests adults need around 0.75g of protein per kg of body weight per day, but active people or those with strength and fitness goals may need more.

How Much Protein Do You Need Per Day?

Your daily protein needs depend on your body weight, activity level and goal.

As a simple guide:

  • Less active adults may need a lower protein intake
  • Active adults may need more protein to support recovery
  • People trying to build muscle often need a higher daily protein target
  • People trying to lose fat may benefit from higher protein to help preserve muscle

The British Nutrition Foundation gives a general adult recommendation of 0.75g per kg of body weight per day. For example, this works out at around 45g per day for a 60kg adult and 55.5g per day for a 74kg adult.

Use this calculator as a practical guide, not a medical diagnosis.

Good Sources of Protein

You can get protein from animal and plant-based foods.

Good protein sources include:

  • Chicken
  • Turkey
  • Lean beef
  • Fish
  • Eggs
  • Greek yoghurt
  • Cottage cheese
  • Milk
  • Tofu
  • Tempeh
  • Lentils
  • Beans
  • Chickpeas
  • Protein powder

You do not need to rely on protein shakes.

They can be useful, but whole foods should make up most of your diet.

Protein for Fat Loss

Protein can be helpful during fat loss because it supports fullness and helps maintain muscle while you are in a calorie deficit.

If you are trying to lose weight, your goal should not be to simply eat less.

A better approach is to eat enough protein, include strength training and create a sensible calorie deficit.

This can help you lose fat while keeping as much lean muscle as possible.

Protein for Muscle Gain

If your goal is muscle gain, protein matters.

Your body needs protein to repair and build muscle after training.

For best results, combine a suitable protein intake with:

  • Progressive strength training
  • Enough total calories
  • Good sleep
  • Consistent meals
  • Recovery between sessions

Protein alone will not build muscle, but it supports the process.

Start With Your Protein Target Today

Use the protein intake calculator above to find your estimated daily protein target.

Once you have your number, try tracking your normal food for a few days.

You may find you are already close.

Or you may spot a simple gap, such as needing more protein at breakfast or lunch.

Small changes can make your daily target much easier to hit.t step towards embracing a hydrated and healthier life!

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