Protein calculator: How much protein do I need?

Protein in your porridge, protein in your coffee, protein snacks everywhere you look. But with all this talk of getting more protein, how much do you actually need? The answer isn't the same for everyone. Your age, activity levels and needs can all influence how much protein your body requires. And while protein is essential for maintaining and growing muscle, more isn't automatically better.

So, whether you're looking to support your everyday nutrition or working towards a fitness goal, our protein calculator can help you work out how much you need each day – and how to get it from the foods you enjoy.

Most adults need around 0.8-1g of protein per kg of body weight per day. Although people who are unwell, recovering from an operation or have an injury may need closer to 1.5g per kg.²  On average, the UK’s Department of Health recommends that women should eat 45g of protein and men should eat 55.5g of protein each day.³ 

This doesn’t take individual differences into account, so it’s important to consider your weight in kilograms, exercise levels and whether you’re recovering from an illness or surgery.³ For example, if you’re wondering how much protein is needed to build muscle, people who do regular, intensive exercise, including athletes, need to aim for more protein – around 1.2–2g per kg of body weight per day.^4,5 

Some studies point out prolonged endurance training sessions can damage and disrupt the muscle being used, meaning that the body needs more protein to be able to repair the muscle and contribute to gains in muscle mass and strength.^6,7 However, whatever your protein requirements, it should be entirely possible to get all the eight essential amino acids you need by eating a wide range of protein-rich food (your body can only make some of these so you must get the complete range from your diet).⁸ 

Protein is one of the most important macronutrients we need.⁹ Macronutrients are the nutrients we need in larger quantities that provide us with energy – others include carbohydrates and fat.¹⁰ In fact, there's growing evidence to suggest that eating protein at or above current dietary recommendations may have positive health benefits in certain groups of people.¹ So, while protein is often emphasised for people who do a lot of exercise, it's a vital component of any diet.¹¹

The good news is that as long as you eat a varied and balanced diet, you’ll usually be able to get all the protein you need.^4,12,13 But, to make sure you’re getting enough protein in your diet, you should eat a wide range of different protein sources. Depending on your dietary preferences, you can choose to use animal or plant-based protein sources, including:^14,15 

• dairy products – one 200ml glass of milk contains 7g of protein, or one 120g pot of yoghurt contains 5g of protein

• beans and pulses – half a can of lentils or chickpeas contains 10g of protein

• fish – one small white fish fillet contains 19g of protein, or half a tin of tuna contains 15g of protein 

• eggs – two eggs contain 12g of protein

• meat – 100g of chicken contains 27g of protein, and 100g of beef contains 22g of protein 

• nuts – one tablespoon of peanut butter contains 4.5g of protein, or 20g of nuts contains 4g of protein 

• milk alternatives – one 200ml glass of soya milk contains 6g of protein

• tofu – 80g of tofu contains 6.5g of protein 

• Quorn – 100g of Quorn contains 14g of protein 

There are lots of ways to fit protein into your diet – visit our high-protein breakfast ideas or high-protein snacks for more inspiration.

Protein is made up of amino acids, which act as building blocks for our bodies.¹⁶ Which means protein is really essential for so many bodily functions, like maintaining and growing muscle, as well as supporting bone health.² Protein deficiency is considered to be a form of malnutrition, with symptoms which can include:^17,18,19 

• unintentional weight loss 

• brittle hair and nails 

• a low body weight 

• fatigue 

• feeling weak and greater risk of bone fractures 

• getting ill often and taking a long time to recover

That all depends. We live in an extremely busy world which is made even busier when you’re trying to fit in workouts around a job and life. Plus other reasons you might struggle to get the amount of protein you need.

Thankfully, you don’t have to depend solely on your meals. If you’re looking for quick ways to get extra protein easily or on-the-go, protein supplements may be for you. Convenient protein supplements can include: 

• shakes – from whey protein shakes to fully plant-based shakes in a variety of flavours, you won’t struggle for choice when you just want to grab a high-protein drink from the fridge or cupboard 

• powder – whether you’re looking for whey protein, pea protein, legume protein, soy protein or creatine-based protein powders, you’ll be spoilt for choice

• bars – with low sugar, low-carb, high-carb, high-protein options available and tasty flavours like chocolate and peanut butter, you’ll never get bored 

• snacks – if you’ve got a few minutes, grab a handful of wasabi-coated green peas, dark chocolate Brazil nuts or brown rice snacks

• smoothies – blend your protein powder of choice with fruits and veggies for a delicious powerhouse of nutrition. Use our smoothie recipes as inspiration 

Want to find out more? Check out our guide on how to use protein powder.

In short, yes – too much protein can be bad for you. So, it’s important to stick to the amount of protein recommended for your lifestyle and health profile, rather than simply eating as much as possible.²⁰

If you’re looking for convenient ways to increase your protein intake, take a look at our range of protein shakes, protein powders, and protein bars.  But remember, even though protein is an essential macronutrient and having a high-protein intake can have potential health benefits for some people, eating too much protein when you don’t need to may do more harm than good.^1,2,20 

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.