Daily Protein Intake Calculator
Protein is the most important macronutrient for body composition. This calculator gives you the right intake for your goal — no guessing.
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How Much Protein You Need?
Protein needs vary widely by activity and goal. NHS RDA (minimum to prevent deficiency): 0.75g/kg/day. For a 75kg adult: ~56g/day. This is a MINIMUM, not an optimal target. Evidence-based targets by goal: sedentary adult (health): 0.8-1.2g/kg. Active adult (general fitness): 1.2-1.6g/kg. Muscle gain: 1.6-2.2g/kg. Meta-analyses suggest ~1.6g/kg as the practical threshold for maximising muscle protein synthesis. Fat loss (preserving muscle): 1.8-2.4g/kg. Higher protein intake protects muscle mass during a calorie deficit, which is why the recommended range increases specifically when the goal is fat loss rather than maintenance.
What do I need to know about Protein Quality and Sources?
Protein quality depends on amino acid profile and digestibility. Complete proteins (all essential amino acids): meat, poultry, fish, eggs, dairy. Soy, quinoa (plant-based complete proteins). Incomplete proteins (missing some amino acids): most plant sources individually (beans, grains, nuts). Easily combined for completeness (beans + rice, hummus + bread). High-protein foods (per 100g): chicken breast: 31g. Lean beef: 26g. Salmon: 25g. Tuna: 30g. Greek yoghurt: 10g. Cottage cheese: 11g. Eggs: 13g per 100g, alongside a complete amino acid profile that makes them one of the most efficient whole-food protein sources available.
What should I know about Protein Timing and Distribution?
Total daily protein matters most, but distribution helps: spread protein across 3-4 meals rather than one large dose. Each meal triggering muscle protein synthesis requires ~0.4g/kg or 20-40g protein. A 75kg person aiming for 2g/kg (150g): roughly 4 meals of 35-40g works well. Per-meal threshold: muscle protein synthesis plateaus around 40g per meal for most people. Eating 100g in one sitting doesn't build more muscle than 40g — spread it out. Post-workout 'anabolic window': less critical than once believed — total daily protein intake matters far more than eating protein within a specific narrow window after training.
What do I need to know about Practical Application?
Hitting protein targets practically: prioritise protein at each meal (build meals around a protein source). Include protein at breakfast (often the lowest-protein meal — eggs, Greek yoghurt, protein smoothie). Use whey protein to fill gaps economically (cheaper per gram than most whole-food protein). Snack on high-protein options (Greek yoghurt, cottage cheese, jerky, edamame). Plant-based eaters: combine sources, eat more total volume, consider soya and pea protein. Common pitfalls: under-eating protein at breakfast, relying too heavily on supplements instead of whole foods, and not adjusting intake upward when calories are reduced for fat loss.