Protein calculator
Daily and per-meal targets by goal, shown next to the UK baselineUS adult RDA baseline. Food-first — powder is just a convenience. Not medical advice.
Methodology
Targets use g/kg/day bands: sedentary 0.75 (BNF baseline)sedentary 0.8 (US adult RDA baseline), general active 1.2–1.6, hypertrophy 1.6–2.2, cut 1.8–2.4, endurance 1.2–1.7, masters 50+ 1.2–1.6. The displayed default sits inside each band. A custom target converts your chosen grams per day back to g/kg for the same upper-bound checks. Age, height and sex are kept with the profile for consistency across calculators; this protein target is driven by bodyweight and goal. Targets above 2.2 g/kg/day are flagged amber; above 2.4 g/kg/day are suppressed unless you confirm you are advanced/coached. Per-meal aim is roughly 0.25–0.40 g/kg of high-quality protein, every 3–4 hours. Leucine is a meal-quality cue (~2.5–3 g per serving), not calculated here.
Sources
- Jäger R et al. ISSN position stand: protein and exercise. JISSN 2017. PubMed 28642676.link
- British Nutrition Foundation — Protein. UK sedentary adult baseline 0.75 g/kg/day. link National Academies / Institute of Medicine — Dietary Reference Intakes for macronutrients. Adult protein RDA: 0.8 g/kg/day. link
Frequently asked questions
How much protein do I need per day? How much protein do I need per day?
For exercising adults, roughly 1.4–2.0 g/kg of bodyweight per day suits most goals. The UK baseline for sedentary adults is 0.75 g/kg/day (British Nutrition Foundation), and most UK adults already meet or exceed it. For exercising adults, roughly 1.4–2.0 g/kg of bodyweight per day suits most goals. The US adult RDA baseline is 0.8 g/kg/day from the National Academies Dietary Reference Intakes; training targets are usually higher.
Do I need protein powder? Do I need protein powder?
No. Powder is just a convenient food. Whole foods such as meat, fish, eggs, dairy, beans and pulses can meet any of these targets. No. Powder is just a convenient food. Whole foods such as meat, fish, eggs, dairy, beans and pulses can meet any of these targets.
How much protein per meal? How much protein per meal?
A common aim is about 0.25–0.40 g/kg of good-quality protein per meal, spread across the day roughly every 3–4 hours. This tool divides your daily target across the number of meals you choose. A common aim is about 0.25–0.40 g/kg of good-quality protein per meal, spread across the day roughly every 3–4 hours. This tool divides your daily target across the number of meals you choose.
Can I eat too much protein? Can I eat too much protein?
For healthy adults, intakes within these ranges are generally well tolerated. If you have kidney disease or a clinician has advised a protein-restricted diet, follow that advice and speak to your GP or registered dietitian. For healthy adults, intakes within these ranges are generally well tolerated. If you have kidney disease or a clinician has advised a protein-restricted diet, follow that advice and speak to your physician or registered dietitian.
Does protein timing or the "anabolic window" matter? Does protein timing or the "anabolic window" matter?
Total daily protein matters most. Spreading it reasonably across meals is sensible, but you do not need to rush a shake immediately after training. Total daily protein matters most. Spreading it reasonably across meals is sensible, but you do not need to rush a shake immediately after training.
Is plant protein as good as animal protein? Is plant protein as good as animal protein?
You can meet these targets on a plant-based diet by eating a variety of sources and slightly more total protein, since some plant proteins are lower in certain amino acids. You can meet these targets on a plant-based diet by eating a variety of sources and slightly more total protein, since some plant proteins are lower in certain amino acids.
Why does the tool show the UK baseline as well as my target? Why does the tool show the US baseline as well as my target?
The 0.75 g/kg/day baseline is the UK reference intake, shown for context. Training targets are higher, so showing both helps you see where your goal sits relative to general guidance. The 0.8 g/kg/day baseline is the US adult RDA, shown for context. Training targets are higher, so showing both helps you see where your goal sits relative to general guidance.
Is this medical advice? Is this medical advice?
No. It is an educational estimate only. If you are pregnant or breastfeeding, under 18, have a history of an eating disorder or a kidney condition, please speak to a GP or registered dietitian. No. It is an educational estimate only. If you are pregnant or breastfeeding, under 18, have a history of an eating disorder or a kidney condition, please speak to a physician or registered dietitian.