Protein Intake Calculator UK
Find your daily protein target based on weight, activity level and fitness goals.
Last updated: February 2026 — Based on SACN and sports nutrition guidelines
Calculate Your Daily Protein Intake
Enter your details for a personalised protein recommendation.
How Much Protein Do You Really Need?
Protein is an essential macronutrient that plays a critical role in virtually every biological process in the body. From building and repairing muscle tissue to producing enzymes, hormones and antibodies, adequate protein intake is fundamental to good health and physical performance.
In the UK, the Scientific Advisory Committee on Nutrition (SACN) and the Reference Nutrient Intake (RNI) set the minimum protein requirement at 0.75 grams per kilogram of bodyweight per day for sedentary adults. However, this represents a baseline to prevent deficiency — not an optimal intake for those who are active, looking to build muscle, or managing their weight.
For most health-conscious and physically active UK adults, the optimal protein intake falls between 1.2g and 2.2g per kilogram of bodyweight, depending on your goals, activity level, and training type. Athletes and those undergoing intensive resistance training may benefit from intakes as high as 2.4g/kg during certain phases of training.
Protein Requirements by Goal
Meets UK RNI requirements. Sufficient for basic bodily functions and everyday health.
Higher protein preserves lean muscle mass during a calorie deficit and increases satiety.
Maximises muscle protein synthesis when combined with progressive resistance training.
Supports muscle repair, immune function and adaptation to cardiovascular training.
Upper range applies during intensive competition prep or two-a-day training sessions.
Why Protein Quality Matters
Not all protein sources are equal. Animal proteins (meat, fish, dairy, eggs) are considered complete proteins because they contain all nine essential amino acids in adequate amounts. Plant proteins are often incomplete or have lower digestibility scores, meaning vegetarians and vegans may need to consume 10–20% more total protein to achieve the same amino acid availability.
The Protein Digestibility Corrected Amino Acid Score (PDCAAS) and the newer Digestible Indispensable Amino Acid Score (DIAAS) are the gold-standard measures of protein quality. Whey protein, eggs, and casein score highest on these scales. Plant-based athletes should prioritise combining complementary sources (e.g., rice and peas, beans and grains) and may benefit from leucine-enriched supplements to drive muscle protein synthesis.
Timing Your Protein Intake
Current research from the Journal of the International Society of Sports Nutrition suggests distributing protein evenly across 3–5 meals, with each containing 20–40g of high-quality protein. This approach maximises muscle protein synthesis throughout the day compared to eating most protein in one or two large meals.
The post-workout "anabolic window" is less narrow than once thought — consuming protein within 2 hours of training is beneficial, but total daily intake remains the primary driver of muscle adaptation. Pre-sleep protein (a casein shake or cottage cheese) has shown benefits for overnight muscle repair in several controlled studies.
Protein Content in Common UK Foods
Use this reference table to plan your meals and reach your daily protein target using everyday foods available in UK supermarkets.
| Food | Serving Size | Protein (g) | Calories |
|---|---|---|---|
| Chicken Breast (grilled) | 100g | 31g | 165 kcal |
| Tinned Tuna (in water) | 100g | 28g | 116 kcal |
| Salmon Fillet (baked) | 100g | 25g | 208 kcal |
| Lean Beef Mince (5% fat) | 100g | 26g | 174 kcal |
| Cod Fillet | 100g | 18g | 82 kcal |
| Eggs (large) | 2 eggs (120g) | 14g | 156 kcal |
| Greek Yoghurt (0% fat, Fage) | 200g | 20g | 116 kcal |
| Quark (low fat) | 200g | 24g | 130 kcal |
| Cottage Cheese | 200g | 22g | 182 kcal |
| Cheddar Cheese | 30g | 8g | 123 kcal |
| Skimmed Milk | 250ml | 9g | 90 kcal |
| Whey Protein Powder | 1 scoop (30g) | 24g | 120 kcal |
| Lentils (cooked) | 200g | 18g | 230 kcal |
| Chickpeas (tinned) | 200g | 14g | 234 kcal |
| Edamame Beans | 150g | 17g | 189 kcal |
| Firm Tofu | 150g | 18g | 145 kcal |
| Tempeh | 100g | 19g | 193 kcal |
| Black Beans (tinned) | 200g | 14g | 220 kcal |
| Oats (dry) | 80g | 11g | 302 kcal |
| Peanut Butter | 2 tbsp (32g) | 8g | 190 kcal |
| Mixed Nuts | 30g | 5g | 185 kcal |
| Tinned Sardines | 100g | 20g | 162 kcal |
| Turkey Breast (sliced) | 100g | 29g | 135 kcal |
| Ham (lean, sliced) | 100g | 22g | 107 kcal |
Sample High-Protein UK Meal Plans
Below are example daily meal plans to help you hit common protein targets using readily available UK foods. These are designed to be practical, balanced, and sustainable for everyday life.
100g Protein Day (General Health / Light Activity)
- Breakfast: Porridge made with 250ml skimmed milk + 2 scrambled eggs on 1 slice wholegrain toast (~25g protein)
- Lunch: Chicken and mixed salad wrap with low-fat Greek yoghurt (~32g protein)
- Dinner: Baked salmon fillet with roasted vegetables and brown rice (~28g protein)
- Snack: 200g cottage cheese with a piece of fruit (~15g protein)
- Total: ~100g protein, ~1,700 kcal
150g Protein Day (Muscle Gain / Moderate Training)
- Breakfast: 4-egg omelette with 200ml Greek yoghurt and berries (~40g protein)
- Mid-morning: Whey protein shake with 250ml milk (~33g protein)
- Lunch: 200g lean mince bolognese with wholegrain pasta (~35g protein)
- Dinner: 200g chicken breast with sweet potato and green beans (~62g protein with sides)
- Evening: 200g cottage cheese before bed (~22g protein)
- Total: ~150g protein, ~2,300 kcal
Plant-Based 120g Protein Day (Vegan)
- Breakfast: Oats with oat milk, hemp seeds, and peanut butter (~20g protein)
- Lunch: Tofu stir-fry with edamame, tempeh, and brown rice (~40g protein)
- Snack: Soy protein shake with almond milk (~25g protein)
- Dinner: Lentil and chickpea curry with wholegrain naan (~28g protein)
- Snack: Hummus with mixed nuts and seeds (~10g protein)
- Total: ~123g protein, ~2,100 kcal
Frequently Asked Questions About Protein Intake
How much protein do I need per day in the UK?
The UK Reference Nutrient Intake (RNI) for protein is 0.75g per kilogram of bodyweight per day for sedentary adults. For a 70kg person this equals 52.5g daily. However, active individuals, those building muscle, or older adults often benefit significantly from higher intakes: lightly active people need 1.0–1.2g/kg, moderately active 1.2–1.6g/kg, those building muscle 1.6–2.2g/kg, and athletes up to 2.4g/kg. Most UK adults eating a balanced diet meet basic needs, but many fall short of optimal intakes for body composition goals.
What happens if I eat too much protein?
For healthy adults, eating moderately high protein (up to 2.5g/kg) is generally considered safe. Excess protein beyond what the body can use for muscle synthesis is converted to glucose or stored as fat. Very high intakes over long periods may stress the kidneys in people with pre-existing kidney disease, though healthy kidneys handle high protein well. Common side effects of excessive protein include digestive discomfort, bloating, and dehydration if fluid intake is inadequate. Staying within 1.6–2.4g/kg covers the needs of almost all athletic goals without unnecessary excess.
Is protein powder necessary to hit my protein targets?
No, protein powder is not necessary. Whole foods provide protein alongside essential micronutrients, fibre, and other beneficial compounds. However, protein supplements can be convenient and cost-effective when busy or when appetite is low. Good whole-food UK protein sources include chicken breast (31g per 100g), tuna (30g per 100g), Greek yoghurt (10g per 100g), eggs (6g each), cottage cheese (11g per 100g), and lentils (9g per 100g cooked). Most people can meet their goals with food alone if they plan meals around a protein source at every sitting.
How do I spread my protein intake throughout the day?
Research shows that muscle protein synthesis is maximised by spreading protein across 3–5 meals, each containing 20–40g of protein. Eating all your protein in one or two large meals is less effective for muscle building. A practical approach for a 150g daily target: breakfast 35g (eggs, Greek yoghurt), lunch 40g (chicken or fish), dinner 45g (lean meat or fish), snacks 30g (cottage cheese, protein shake, or nuts). Pre- and post-workout protein is beneficial, but total daily intake matters more than precise timing for most people.
Do older adults need more protein?
Yes. Adults over 65 need more protein than younger adults due to anabolic resistance — the reduced ability of muscle to respond to protein intake. UK guidelines suggest older adults aim for 1.0–1.2g/kg minimum, with active older adults benefiting from 1.2–1.6g/kg. Higher intakes help preserve muscle mass (sarcopenia prevention), support immune function, maintain bone density, and aid recovery from illness or surgery. Many older UK adults under-consume protein, which contributes to age-related muscle loss. Spreading protein across meals and choosing leucine-rich sources (dairy, eggs, meat, fish) is particularly important.
What are the best high-protein foods in UK supermarkets?
Top high-protein foods readily available in UK supermarkets include: chicken breast (31g/100g), canned tuna in water (28g/100g), Greek yoghurt like Fage Total 0% (10g/100g), Quark (12g/100g — excellent low-fat option), eggs (6–7g each), cottage cheese (11g/100g), tinned sardines (20g/100g, rich in omega-3), lentils (9g/100g cooked), edamame (11g/100g), and tofu (8–17g/100g depending on firmness). Budget-friendly options include eggs, lentils, and tinned fish. These provide complete or high-quality protein at affordable prices compared to supplements.
How does protein intake differ for weight loss versus muscle gain?
During weight loss (calorie deficit), higher protein intake of 1.8–2.4g/kg is recommended to preserve muscle mass while losing fat — more than the typical muscle gain recommendation because muscle is harder to build in a deficit. During muscle gain (calorie surplus), 1.6–2.2g/kg is sufficient; going higher provides no additional benefit. For body recomposition (losing fat while gaining muscle simultaneously), aim for 2.0–2.4g/kg. The protein requirement is also influenced by training volume — higher frequency and intensity increases protein needs.