How this works
The UK reference nutrient intake for adults is 0.75 g of protein per kilogram of body weight per day — enough for almost everyone who is not especially active.
People who train regularly, or who are losing weight and want to keep muscle, often aim for 1.2–1.6 g per kg. Sports nutrition research supports 1.4–2.0 g per kg for those who exercise.
If your BMI is above 30 we calculate on an adjusted weight, because protein needs scale with lean mass rather than total weight.
Spreading protein across meals (for example 20–40 g per meal) is a simple way to reach your target.
This tool gives general information, not medical advice. If you have a health condition, are pregnant, or are worried about your eating or weight, please speak to your GP or a registered dietitian.
Questions people ask
Can you eat too much protein?
For healthy adults, intakes up to about 2 g per kg are generally considered safe. If you have kidney disease, talk to your doctor or dietitian before increasing protein.
Do I need protein shakes?
No. Most people can reach their protein needs with food such as meat, fish, eggs, dairy, beans, lentils, tofu and nuts. Shakes are just a convenient option.
Is plant protein as good?
Plant proteins can meet your needs when you eat a variety of them across the day, such as beans, lentils, soya, grains, nuts and seeds.