Protein Calculator UK
Free UK Protein Calculator. Calculate your daily protein requirements based on weight, activity level and fitness goals.
Last updated: February 2026
Protein Calculator UK 2025
Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals. Whether you want to build muscle, lose fat, or maintain your physique, getting the right amount of protein is essential.
Older adults may benefit from higher protein
Protein Requirements by Goal
| Goal / Activity | Protein (g/kg) | 70kg Person | 80kg Person |
|---|---|---|---|
| UK RNI (Minimum) | 0.75g/kg | 52g | 60g |
| General Health | 1.0-1.2g/kg | 70-84g | 80-96g |
| Active / Fitness | 1.4-1.6g/kg | 98-112g | 112-128g |
| Muscle Building | 1.6-2.2g/kg | 112-154g | 128-176g |
| Fat Loss (High Protein) | 1.8-2.4g/kg | 126-168g | 144-192g |
| Older Adults (65+) | 1.0-1.2g/kg | 70-84g | 80-96g |
High Protein Foods (UK Supermarkets)
These protein sources are readily available at Tesco, Sainsbury's, Aldi, Lidl, and other UK supermarkets:
Chicken Breast
31g per 100g
Salmon Fillet
25g per 100g
Eggs (2 large)
13g per 2 eggs
Greek Yogurt
10g per 100g
Lean Beef Mince (5%)
21g per 100g
Cottage Cheese
11g per 100g
Peanut Butter
25g per 100g
Lentils (cooked)
9g per 100g
Tofu
12g per 100g
Turkey Mince
27g per 100g
Tinned Tuna
25g per 100g
Quorn Pieces
14g per 100g
Budget Protein Tips for the UK
Chicken thighs are cheaper than breast and still high in protein. Eggs are one of the most affordable protein sources. Tinned fish (tuna, mackerel, sardines) offers great value.
Frozen fish fillets are budget-friendly. Look for yellow-sticker reductions on meat approaching its use-by date.
Sample High-Protein Day (150g+ Protein)
Here's how to reach 150g of protein across a typical day:
Breakfast (35g protein)
- 3 scrambled eggs (20g)
- 2 rashers of bacon (10g)
- 1 slice wholegrain toast (3g)
- Glass of milk (2g)
Lunch (40g protein)
- Chicken breast wrap (150g chicken = 46g)
- Salad and vegetables
- Side of hummus (4g)
Snack (25g protein)
- Greek yogurt (200g = 20g)
- Handful of almonds (5g)
Dinner (45g protein)
- Salmon fillet (150g = 38g)
- Quinoa (100g = 4g)
- Steamed vegetables (3g)
Evening (20g protein)
- Cottage cheese (150g = 17g)
- Few walnuts (3g)
Daily Total: ~165g Protein
Why Protein Is Essential
Protein is one of the three macronutrients and plays crucial roles in your body:
- Muscle building and repair: Essential for building and maintaining muscle mass, especially after exercise
- Satiety: Protein is the most filling macronutrient, helping control appetite and reduce snacking
- Metabolism boost: Has the highest thermic effect (20-30% of calories burned during digestion)
- Bone health: Adequate protein supports bone density, especially important as we age
- Immune function: Antibodies that fight infection are made of protein
- Hormone production: Many hormones are protein-based or require protein for synthesis
- Hair, skin, and nails: Keratin and collagen are proteins that maintain these tissues
UK Reference Nutrient Intake (RNI)
The UK RNI for protein is 0.75g per kilogram of body weight - about 52g for a 70kg adult. However, this is the minimum to prevent deficiency, not the optimal amount for health and fitness. Most nutrition experts recommend higher intakes for active individuals, athletes, and older adults.
Optimal Protein Timing
Spread Intake Across Meals
Research suggests distributing protein evenly across 3-5 meals (20-40g per meal) optimises muscle protein synthesis better than eating most protein in one meal. The body can only use a certain amount of protein for muscle building at once.
Post-Workout Protein
While the "anabolic window" isn't as critical as once thought, consuming protein within 2 hours after exercise is beneficial. However, total daily intake matters more than precise timing.
Before Bed
A slow-digesting protein source before sleep (like cottage cheese or casein) may support overnight muscle recovery and prevent muscle breakdown during the fasting period.
Don't Skip Breakfast Protein
Many people eat very little protein at breakfast. Adding eggs, Greek yogurt, or a protein smoothie to your morning routine helps distribute intake more evenly and may improve energy levels and reduce mid-morning hunger.
Do You Need Protein Supplements?
Protein supplements aren't essential if you can meet your needs through food. However, they can be convenient and cost-effective:
When Supplements Make Sense
- Struggling to reach protein targets with whole foods
- Convenience for busy lifestyles
- Post-workout when you don't have access to food
- More affordable per gram of protein than some whole foods
- Lower calorie way to increase protein (vs fatty meat or cheese)
Types of Protein Powder
- Whey Concentrate: Most common, affordable, fast-absorbing. Contains some lactose.
- Whey Isolate: Higher protein %, lower lactose, faster absorption. More expensive.
- Casein: Slow-digesting, ideal before bed for sustained release.
- Plant-based: Pea, rice, soy, hemp. Good for vegans/lactose intolerant.
Best Value Protein Powders UK
Myprotein, Bulk Powders, and The Protein Works offer competitive UK prices. Look for sales around Black Friday and January. A 2.5kg bag of whey concentrate typically costs £30-50 and provides 80-100 servings (~25g protein each).
Frequently Asked Questions
The UK Reference Nutrient Intake (RNI) is 0.75g of protein per kilogram of body weight for adults - about 52g for a 70kg person. However, for active individuals, 1.2-1.6g/kg is recommended. For muscle building or fat loss while preserving muscle, 1.6-2.2g/kg is optimal. Research supports intakes up to 2.4g/kg during calorie deficits to preserve muscle.
For healthy adults with no kidney issues, protein intakes up to 2g/kg body weight are considered safe. Athletes regularly consume 2-3g/kg without problems. However, those with existing kidney disease should consult a doctor before increasing protein intake. There's no evidence that high protein intake causes kidney damage in healthy individuals.
Protein powder is real food - it's simply dried, concentrated protein from milk (whey/casein) or plants. It contains the same amino acids as whole food sources. However, whole foods provide additional nutrients (vitamins, minerals, fibre) that powders don't. Aim to get most protein from whole foods, using supplements to fill gaps.
Distribute protein evenly across 3-5 meals, aiming for 20-40g per sitting to maximise muscle protein synthesis. Consuming protein within 2 hours post-workout is beneficial but not critical - total daily intake matters more. A pre-sleep protein source (like casein or cottage cheese) may support overnight recovery.
Complete proteins contain all 9 essential amino acids in adequate amounts. Animal proteins (meat, fish, eggs, dairy) are complete. Most plant proteins are incomplete, lacking one or more amino acids.
However, eating a variety of plant proteins throughout the day (beans + rice, hummus + pitta) provides all essential amino acids. Soy and quinoa are complete plant proteins.
Yes, research suggests older adults (65+) may benefit from higher protein intakes (1.0-1.2g/kg) to help prevent age-related muscle loss (sarcopenia). Combined with resistance exercise, adequate protein helps maintain strength, mobility, and independence. Some experts recommend up to 1.5g/kg for older adults who are active.
Last updated: February 2026 | Reviewed annually for accuracy
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Expert Reviewed — This calculator is reviewed by our team of financial experts and updated regularly with the latest UK tax rates and regulations. Last verified: February 2026.
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People Also Ask
Quick Tip: The 30-Gram Protein Rule for UK Meals
Research published in the Journal of Nutrition suggests that consuming at least 30 grams of protein per meal maximises muscle protein synthesis in adults. For practical UK meal planning, this means including roughly one palm-sized portion of lean meat, fish, or two eggs plus a dairy serving at each meal. If you follow a plant-based diet, combine pulses with grains at each sitting, for example lentil dhal with rice or beans on wholemeal toast, to ensure a complete amino acid profile.
Budget-conscious shoppers can achieve 30 grams of protein for under one pound by choosing tinned sardines, frozen chicken thighs, or dried red lentils, all widely available at UK supermarkets including Aldi and Lidl. Spreading your protein intake evenly across the day rather than loading it into a single evening meal has been shown to improve both muscle maintenance and satiety throughout the day.
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