Protein calculator

How much protein do I need?

Your goal
Your daily target
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A guide, not medical advice. Speak to your GP or dietitian if you have a health condition.

The short answer

  1. The UK reference intake is 0.75g per kg of bodyweight — a minimum, not a training target.
  2. For regular training, most guidance sits at 1.2–1.6g per kg a day.
  3. For building muscle, aim for 1.6–2.2g per kg a day, spread across 3–5 meals.
  4. In a calorie deficit or on GLP-1 medication, protein matters more because it helps protect muscle.