Protein Intake Calculator

Calculate daily protein needs by weight and goal. See common protein sources per serving.

Last updated: April 2026 · Source: NHS — Meat, fish and protein

Daily Protein Target

75 – 105g

1-1.4g per kg body weight

Protein Sources

Chicken Breast

46g

1 breast (150g)

Eggs

12g

2 large eggs

Greek Yoghurt

20g

200g pot

Salmon

25g

1 fillet (125g)

Lentils (cooked)

18g

200g

Whey Protein

24g

1 scoop (30g)

Disclaimer

This calculator is provided for informational purposes only and should not be considered as financial or tax advice. All calculations are performed locally in your browser — no personal data is collected or sent to our servers. Rates and thresholds are sourced from HMRC and GOV.UK and are updated for the current tax year. Always verify results with HMRC or consult a qualified professional before making financial decisions.

How It Works

Protein requirements depend on body weight, activity level and training goals. The UK Reference Nutrient Intake (RNI) is 0.75 g per kilogram of body weight per day for sedentary adults. Active individuals and those doing strength training typically need 1.2–2.0 g/kg to support muscle repair and growth.

This calculator takes your weight, activity level and goal to produce a personalised daily protein target in grams. It also shows how to distribute protein across meals, since research suggests spreading intake evenly (20–40 g per meal) maximises muscle protein synthesis.

Good UK protein sources include chicken breast (~31 g per 100 g), tinned tuna (~25 g), eggs (~6 g each), Greek yoghurt (~10 g per 100 g) and lentils (~9 g per 100 g cooked). Meeting higher targets often requires planning meals around a protein source first.

Example: 80 kg, strength training 4 times per week

  1. Recommended range: 1.6–2.0 g/kg
  2. Lower target: 80 × 1.6 = 128 g/day
  3. Upper target: 80 × 2.0 = 160 g/day
  4. Per meal (4 meals): 32–40 g protein each

Source: NHS — Meat, fish and protein

Frequently Asked Questions

What does the Protein Intake Calculator do?
Calculate daily protein needs by weight and goal. See common protein sources per serving. All calculations are performed in your browser using official UK rates and thresholds.
Is this medical advice?
No. This calculator is for informational purposes only and does not constitute medical advice. Always consult your GP or an appropriate healthcare professional for medical guidance.
Are the reference values from the NHS?
Where applicable, this calculator uses reference values and guidelines from the NHS and other UK health authorities. Individual needs may vary based on personal health circumstances.