protein calculator2026-07-16T21:34:47+01:00

PROTEIN CALCULATOR

Find your ideal

daily protein target.

Science-backed protein recommendations tailored to your body, goals and training. Fuel muscle growth, support recovery, enhance fat loss and optimise long-term health.

100% FREE

  • Evidence-based

  • Instant results

MUSCLE GROWTH

Build and maintain lean

muscle mass.

FAT LOSS

Preserve muscle mass

whilst burning fat.

RECOVERY

Repair and adapt

stronger.

HEALTHY AGING

Support strength and

long-term vitality.

SIMPLE & PERSONALISED

Targets tailored to you

and your goals.

☰

1. Enter Your Details

years
kg
cm

Based on current scientific research and evidence.

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2. Your Protein Target

Your Daily Protein Target

165 g/day
This is your optimal daily protein intake to support your goal and activity level.
Per Meal Target 41g 4 meals per day
Minimum Intake 120g 1.6 g/kg
Optimal Range 150–188g 2.0–2.5 g/kg

Daily Protein Breakdown

Breakfast 25%
Lunch 25%
Dinner 25%
Snack 25%
Body Weight 75 kg
Target Rate 2.2 g/kg
Goal Muscle Gain

Protein targets are estimates. Adjust based on digestion, appetite, training volume, total calories and consistency.

HOW PROTEIN TARGETS WORK

BODY WEIGHT

Protein needs scale with

your bodyweight.

ACTIVITY LEVEL

More training and daily

movement increases needs.

TRAINING GOAL

Muscle gain, fat loss, and

maintenance require

different intakes.

MEAL DISTRIBUTION

Spreading protein across

meals improves absorption

and results.

PROTEIN RECOMMENDATIONS FOR YOUR GOAL

Intake ranges shown per kg of body weight per day.

MUSCLE GAIN

1.8 – 2.5 g/kg

Higher protein intake supports muscle protein synthesis and recovery.

For you (75kg): 135 – 188g/ day

FAT LOSS

1.6 – 2.2 g/kg

Adequate protein preserves lean mass whilst in a calorie deficit.

For you (75kg): 120 – 165g/ day

GENERAL HEALTH

1.2 – 1.6 g/kg

Supports overall health, immunity and healthy aging.

For you (75kg): 90 – 120g/ day

WHY ADEQUATE PROTEIN MATTERS

BUILD & MAINTAIN MUSCLE

Essential for muscle

growth and

preservation.

ENHANCED RECOVERY

Speeds up repair and

reduces muscle

soreness.

SUPPORT FAT LOSS

High protein increases

satiety and preserves

lean mass.

STRENGTHEN BONES

Plays a key role in bone

health and density.

SUPPORT IMMUNITY

Critical for immune

function and overall

health.

IMPROVE SATIETY

Keeps you fuller for

longer and reduces

cravings.

FREQUENTLY ASKED QUESTIONS

What are the best sources of protein?2026-07-07T17:54:28+01:00

The best protein sources are foods that provide a high amount of protein along with useful nutrients.

Good animal-based options include chicken, turkey, lean beef, eggs, Greek yogurt, cottage cheese, fish, seafood, whey protein, and casein protein.

Good plant-based options include tofu, tempeh, lentils, beans, chickpeas, edamame, soy milk, quinoa, and plant-based protein powders.

For best results, choose a variety of protein sources across the week to support muscle growth, recovery, nutrient intake, and long-term health.

Does protein help with fat loss?2026-07-07T17:53:35+01:00

Yes. Protein can support fat loss by helping you feel fuller, preserving lean muscle, and increasing the energy cost of digestion compared with fats and carbohydrates.

When dieting, a higher protein intake helps reduce the risk of muscle loss, especially when combined with resistance training.

This is why protein is one of the most important nutrients for improving body composition, not just reducing scale weight.

Is more protein always better?2026-07-07T17:52:56+01:00

No. More protein is not automatically better once your body’s needs are already covered.

Higher protein intakes can be useful during fat loss, intense training, or muscle-building phases, but after a certain point, extra protein does not keep increasing muscle growth.

Once your target is reached, it is usually better to use the remaining calories for carbohydrates and healthy fats to support training performance, hormones, recovery, and overall health.

Should I eat protein at every meal?2026-07-07T17:52:16+01:00

Yes, spreading protein across the day is usually better than eating most of it in one meal.

A good target is 3–5 protein feedings per day, with each meal containing roughly 25–45 g of high-quality protein, depending on your body size and total daily target.

This helps support muscle protein synthesis, improves satiety, and makes it easier to consistently hit your daily protein goal.

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