Health & Wellbeing2 min check

Protein Intake Calculator

Estimate a sensible daily protein target in grams based on your weight, activity and goal.

Short answer

Sedentary adults need ~0.8 g/kg/day. Active adults benefit from 1.2–1.6 g/kg, strength athletes 1.6–2.2 g/kg, and people in a calorie deficit aiming to keep muscle do best at the upper end (1.8–2.2 g/kg).

Step 1 of 10%

Calculation method, coverage and version

Inputs used: Body weight (kg), Goal.
Calculation approach: The calculator applies the rules and assumptions described in “How it works” to the values you enter. Rounding can cause small differences from an official or provider calculation.
Coverage: Health & Wellbeing. UK nations, tax treatment, local rules and provider criteria can differ; check the official sources shown below before acting.
Content version: No page-specific review date is currently published. Treat the result as indicative and verify current rules independently.

Not included unless explicitly requested: personal circumstances not entered, provider discretion, future rule changes, professional fees and case-specific exceptions. Read the full calculator methodology.

How it works

Protein needs scale with body weight. The RDA of 0.8 g/kg covers minimum needs but evidence supports higher intake (1.2–2.2 g/kg) for active people, those losing fat, and older adults preserving muscle.

Worked example

75 kg strength trainee → 75 × 1.6 to 2.2 = 120–165 g/day, split across 4 meals (30–40 g each).

Who should use this

•Adults setting a fitness or fat-loss goal
•Older adults wanting to maintain muscle
•Strength and endurance athletes

Common mistakes

×Using bodyweight in pounds with kg formulas
×Eating all protein in one meal
×Ignoring protein quality (complete vs incomplete sources)
×Assuming high protein damages healthy kidneys — it doesn't

Frequently asked questions

Can I eat too much protein?▾

For healthy adults there is no clear upper harm threshold under ~3.5 g/kg, but it crowds out other foods.

Do I need protein shakes?▾

No — whole foods are usually enough. Shakes are convenient if you struggle to hit your target.

Is plant protein as good?▾

Yes if you eat varied sources (beans, lentils, tofu, grains) to cover all amino acids.

How much protein for weight loss?▾

1.8–2.2 g/kg helps preserve muscle and increases satiety in a calorie deficit.

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Calorie Calculator →Weight Loss Calculator →Keto Calculator →BMI Calculator →