Calculate your daily protein needs based on your weight, activity level and fitness goals. Whether you're building muscle, losing weight or maintaining, find out how much protein you need. Updated for 2026/27.
Protein needs vary based on activity level, age, and goals. The UK government recommends 0.75g per kg of body weight as a minimum, but active individuals and those building muscle need significantly more.
Animal sources: chicken breast (31g per 100g), salmon (25g), eggs (13g per 2 eggs), Greek yoghurt (10g per 100g). Plant sources: lentils (9g per 100g cooked), chickpeas (8g), tofu (8g), quinoa (4g).
Spreading protein evenly across meals (20-40g per meal) helps maximise muscle protein synthesis. Consuming protein after exercise supports recovery and muscle growth. Most people benefit from including protein at each meal rather than loading it all into one meal.
Very high protein intake (above 2.5g per kg bodyweight) is generally safe for healthy individuals but offers no additional muscle-building benefits and may come with drawbacks. Excess protein gets converted to glucose for energy or stored as fat if total calories exceed needs — protein isn't magically non-fattening. Very high intake can strain kidneys in people with pre-existing kidney disease, though there's no evidence it harms healthy kidneys. It may reduce calcium absorption and increase calcium excretion, potentially affecting bone health long-term though this remains debated. Extremely high protein often crowds out carbohydrates and fats needed for optimal hormone production and energy, particularly problematic for athletes needing glycogen for performance. It's also expensive and unnecessary: research shows muscle protein synthesis plateaus around 1.6-2.2g/kg for athletes; eating 3-4g/kg won't build more muscle faster. Most people struggle to eat excessively high protein naturally anyway as it's very satiating. The practical upper limit is around 2.2g/kg for muscle building; beyond this you're wasting money and potentially displacing other important nutrients. Focus on hitting adequate protein (1.6-2.0g/kg if training) alongside balanced intake of carbs and fats rather than obsessing over maximum protein. The exception is very brief periods of extreme calorie restriction where higher protein (2.4g/kg+) helps preserve muscle, but this isn't sustainable long-term. For most people, 1.6g/kg is optimal, 2.2g/kg is the upper useful range, and anything beyond that is excessive.
Protein supplements are convenient but not necessary — whole foods provide protein alongside other beneficial nutrients, fiber, and satiety. A 75kg person targeting 1.8g/kg needs 135g daily, easily achievable through food: breakfast with 2 eggs and yoghurt (30g), lunch chicken salad (40g), dinner salmon and quinoa (45g), snacks nuts and milk (20g) totals 135g without supplements. However, supplements offer advantages in specific contexts: whey protein provides 20-25g protein in 100 calories versus chicken breast giving 25g in 120 calories but requiring cooking. Post-workout convenience matters — downing a shake is easier than preparing a meal when you're sweaty and tired. For people struggling to hit targets due to appetite, lifestyle, or dietary restrictions, supplements help bridge gaps efficiently. Vegans and vegetarians sometimes find supplements helpful as plant proteins are less concentrated (though entirely achievable through food with planning). Protein powder costs roughly £30/kg providing 750g protein versus chicken at £8/kg providing 220g protein, making supplements economically comparable or cheaper than meat gram-for-gram. That said, whole foods provide nutrients supplements lack: meat contains iron, B12, zinc, and creatine; dairy provides calcium; legumes offer fiber and micronutrients. Relying solely on supplements misses these benefits. The optimal approach for most is food-first: get 80-100g from regular meals (eggs, meat, fish, dairy, legumes), then use supplements strategically for convenience (post-workout shake, breakfast smoothie) to hit total targets. Don't spend money on supplements if you're not already eating well — fix your diet first, then add supplements for convenience or gaps.
Total daily protein matters most, but timing and distribution provide marginal benefits that accumulate significantly for serious athletes and might matter less for casual exercisers. Consuming 20-40g protein every 3-4 hours throughout the day maximizes muscle protein synthesis compared to eating 100g in one meal and 40g spread across the rest of the day — your body can only utilize ~30-40g for muscle building per sitting, with excess oxidized for energy. Post-workout protein (within 2-3 hours) supports recovery, though the "30-minute anabolic window" is overstated unless training fasted or having long gaps between meals. Pre-sleep protein (casein from cottage cheese or slow-digesting protein) provides amino acids overnight when you're not eating, potentially reducing muscle breakdown during the 8-hour fast. However, if you're eating adequate total protein (1.6-2.0g/kg) spread somewhat evenly, obsessing over precise timing provides minimal additional benefit — maybe 5-10% difference at most. For building muscle, hitting your daily target matters far more than perfect distribution. That said, even small margins compound over months for dedicated athletes. Practical takeaways: include protein at each meal (breakfast, lunch, dinner) rather than back-loading dinner; have protein-rich snacks if gaps exceed 4-5 hours; consider protein around training times for convenience and recovery; don't stress if timing isn't perfect. If you're 75kg eating 135g protein split as 30g breakfast, 40g lunch, 45g dinner, 20g snacks, that's excellent. Don't worry if lunch is at 1pm and dinner 6pm creating a short gap. Timing matters incrementally, but consistency with total intake matters exponentially more.
Target: 1.2g per kg × 70kg = 84g protein daily. Distributed: Breakfast (Greek yoghurt + berries) 20g, Lunch (chicken salad) 30g, Dinner (salmon + vegetables) 30g, Snacks (almonds) 4g = 84g. Alternatively: 28g per meal × 3 meals. This level supports general health, recovery from moderate exercise, and maintains muscle mass.
Target: 2.0g per kg × 85kg = 170g protein daily. Distributed: Breakfast (4 eggs, toast) 28g, Mid-morning shake (whey protein) 25g, Lunch (beef stir-fry) 40g, Pre-workout snack (cottage cheese) 20g, Dinner (chicken pasta) 45g, Evening snack (yoghurt) 12g = 170g. This aggressive protein intake supports muscle growth, recovery from intense training, and preserves muscle while in slight calorie surplus for bulking.
Target: 1.5g per kg × 60kg = 90g protein daily (higher ratio during deficit to preserve muscle). Distributed: Breakfast (protein oats + egg whites) 25g, Lunch (tuna salad) 30g, Dinner (lean turkey + lentils) 35g = 90g. Higher protein during calorie restriction increases satiety, preserves lean mass, and slightly increases metabolic rate through thermic effect of food.
Prioritize complete proteins containing all essential amino acids: animal sources (meat, fish, eggs, dairy) are complete, whilst most plant sources (beans, grains) need combining to provide complete amino acid profiles. Leucine content matters for muscle synthesis — whey, dairy, meat are leucine-rich whilst plant proteins often need larger servings to match leucine levels. Choose lean proteins to avoid excess saturated fat: chicken breast, white fish, egg whites, and low-fat dairy provide protein without excessive calories. However, fattier options like salmon provide beneficial omega-3s making them valuable despite higher calories. For vegetarians and vegans, combine complementary proteins: rice + beans, hummus + pita, peanut butter + bread provide complete amino acid profiles. Consider digestibility: whey absorbs quickly (ideal post-workout), casein slowly (good pre-bed), plant proteins moderately. Spread intake across the day rather than consuming half your protein at dinner — muscle protein synthesis responds better to even distribution. Don't fear protein at breakfast: eggs, yoghurt, or protein pancakes set you up better than carb-heavy cereals. Read labels carefully: "high protein" products vary wildly (some yoghurts have 4g per 100g, others 10g). Optimize preparation: grilling, baking, or air-frying beats deep-frying for keeping protein/calorie ratio favorable. Track accurately initially to learn portion sizes: eyeballing often underestimates protein intake significantly. Stay hydrated when eating high protein as metabolism of protein requires water. Finally, adjust based on results: if you're training hard, eating 1.6g/kg, recovering poorly and not gaining muscle, try increasing to 1.9g/kg. If you're sedentary eating 2.0g/kg and it's crowding out vegetables and whole grains, drop to 1.0g/kg and reallocate calories to nutrient-dense carbs and fats.