Protein Intake Calculator
Estimate your daily protein intake in grams from your body weight and goal, then split it across meals with UK-friendly units.
Calculate your daily protein target
Enter your weight and goal to estimate a daily protein target, baseline intake and simple per-meal split.
This is an estimate based on your selected goal and body weight.
How this protein calculator works
This calculator multiplies your body weight by a protein factor. The general-health setting uses the common UK adult baseline for protein, while the active and muscle settings use higher planning estimates.
The result should help you plan meals, not replace professional nutrition advice. A person who trains hard, is older, pregnant, recovering from illness or managing a medical condition may need a different target.
Protein intake formula
The basic calculation is simple: convert your weight to kilograms, then multiply by the selected protein factor.
Daily protein target = body weight in kg × protein factor
General health baseline = kg × 0.75
Active estimate = kg × 1.2
Strength / muscle estimate = kg × 1.6
Higher training estimate = kg × 2.0
Protein per meal = daily protein target ÷ meals/snacksWhich protein target should you use?
| Goal | Calculator factor | Best used for |
|---|---|---|
| General health | 0.75g/kg | A simple adult baseline for everyday diet planning. |
| Active lifestyle | 1.2g/kg | People who exercise regularly and want a higher planning target. |
| Strength or muscle goal | 1.6g/kg | People combining resistance training with adequate calories. |
| Calorie deficit support | 1.6g/kg | People trying to preserve fullness and lean mass while dieting carefully. |
| Higher training estimate | 2.0g/kg | A high planning estimate for harder training, not a default need. |
Protein intake examples
For a 70kg adult, the general baseline is about 53g per day. At 1.6g/kg, the estimate rises to 112g per day. Split across three meals, that is roughly 37g per meal.
For an 80kg adult using the active setting, the estimate is 96g per day. With three meals and one snack, that is about 24g per eating occasion.
Good protein sources
Protein can come from meat, fish, eggs, dairy, beans, lentils, tofu, soya products, nuts and seeds. The NHS Eatwell Guide recommends eating some beans, pulses, fish, eggs, meat and other protein foods, with leaner choices and less red or processed meat where possible.
A calculator can tell you grams, but it cannot judge the quality of your whole diet. Use the Macro Calculator if you also want to split calories between protein, carbohydrates and fat.
Protein intake calculator FAQs
How much protein do I need per day?
A common UK baseline is around 0.75g per kg of body weight per day for a healthy-weight adult. Active people and people with specific training goals may use a higher estimate.
Can I use this for weight loss?
You can use it for planning, but weight loss depends on your overall calorie intake, health context and consistency. Pair this with the Calorie Deficit Calculator and avoid extreme targets.
Is 2g/kg protein safe?
It may be reasonable for some healthy, active adults, but it is not necessary for everyone. People with kidney disease or other medical conditions should get professional advice before using high-protein targets.
Related glossary terms
Plan the rest of your nutrition numbers
Protein is only one part of the picture. Estimate your calories, macro split and calorie deficit before setting a target.
Use the Macro Calculator