Protein Calculator
Work out a daily protein target that fits your body and your goals.
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Protein Calculator
Runs in your browser — we never see your numbers.
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General guide only — not a diagnosis or medical advice.
How much protein do you need?
| Goal | Grams per kg of body weight |
|---|---|
| Everyday health (adults) | 0.8 g |
| Active or losing weight | 1.2 – 1.6 g |
| Building muscle | 1.6 – 2.2 g |
| Pregnancy | about 1.1 g |
Easy protein sources
- Eggs, Greek yoghurt, paneer and cottage cheese
- Lentils, chickpeas, beans and tofu
- Chicken, fish and lean meat
If you have kidney disease, check with your doctor before increasing protein.