Free UK Protein Calculator. Calculate your daily protein requirements based on weight, activity level and fitness goals.
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
| 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 |
These protein sources are readily available at Tesco, Sainsbury's, Aldi, Lidl, and other UK supermarkets:
31g per 100g
25g per 100g
13g per 2 eggs
10g per 100g
21g per 100g
11g per 100g
25g per 100g
9g per 100g
12g per 100g
27g per 100g
25g per 100g
14g per 100g
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.
Here's how to reach 150g of protein across a typical day:
Daily Total: ~165g Protein
Protein is one of the three macronutrients and plays crucial roles in your body:
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.
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.
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.
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.
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.
Protein supplements aren't essential if you can meet your needs through food. However, they can be convenient and cost-effective:
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).
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: December 2025 | Reviewed annually for accuracy
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: January 2026.
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