Calculate your daily protein needs based on weight, activity level, and goals
Protein is an essential macronutrient that plays a critical role in building and repairing muscle, supporting immune function, and maintaining healthy skin, hair, and nails. Your daily protein needs depend on your body weight, physical activity level, and whether you are trying to maintain, lose, or gain weight. The NHS Reference Nutrient Intake for protein is 0.75g per kg of body weight per day for sedentary adults. However, research consistently shows that physically active individuals benefit from higher intakes -- typically 1.2 to 2.2g per kg depending on training volume and intensity. This calculator provides a personalised recommendation based on your specific circumstances. Getting enough protein is particularly important during weight loss, when higher intakes help preserve lean muscle mass, and during muscle-building phases, when additional protein supports muscle protein synthesis. Whether you get your protein from animal or plant sources, the total daily amount is the most important factor for most people.
To calculate your daily protein intake: 1. Enter your body weight in kilograms. If you know your weight in stones, multiply by 6.35 to convert (e.g. 11 stone = 69.9 kg). 2. Select your activity level. Be honest -- most people overestimate their activity. "Sedentary" suits desk workers with little exercise. "Moderately Active" fits those who exercise 3-4 times per week. "Athlete" is for those training intensively 5+ days per week. 3. Select your goal. "Maintain Weight" gives you the midpoint of the recommended range. "Lose Weight" and "Gain Muscle" both use the higher end of the range, as increased protein supports muscle preservation during a deficit and muscle growth during a surplus. 4. Review your results. You will see a recommended daily protein intake alongside minimum and maximum values for your profile. Aim to spread your protein across 3-4 meals throughout the day.
This calculator uses evidence-based protein multipliers (grams per kilogram of body weight) that vary by activity level: - Sedentary: 0.8-1.0 g/kg (aligned with NHS RNI) - Lightly Active: 1.0-1.2 g/kg - Moderately Active: 1.2-1.4 g/kg - Active: 1.4-1.6 g/kg - Athlete: 1.6-2.2 g/kg These ranges are based on position statements from the International Society of Sports Nutrition (ISSN) and the British Dietetic Association. Your recommended intake is calculated as: body weight (kg) x protein multiplier (g/kg). The specific multiplier within each range depends on your goal -- weight loss and muscle gain use the upper end to maximise muscle protein synthesis, while maintenance uses the midpoint.
These recommendations are for generally healthy adults. If you have kidney disease or other medical conditions that affect protein metabolism, consult your GP or a registered dietitian before significantly increasing your protein intake. Pregnant and breastfeeding women have different protein requirements and should follow NHS guidance or speak to their midwife.