Protein calculator:
how much do you need?

Work out your daily protein

The ranges, and where they come from

• 0.75 g per kg is the UK reference nutrient intake for adults: enough to cover the needs of nearly everyone who isn't training hard. It is a minimum, not a target for building muscle.
• 1.6 to 2.2 g per kg comes from research on people who lift. A 2018 review of 49 studies, by Morton and colleagues in the British Journal of Sports Medicine, found extra protein stopped adding muscle at around 1.6 g per kg a day on average, and suggested up to 2.2 g to cover most people.
• 1.8 to 2.4 g per kg is often used while losing fat, to help you keep the muscle you have. It is the range Ari coaches to on a cut.

These are general guides for healthy adults, not exact needs. Anywhere in your range is fine: the total over the day matters more than hitting one number.

An example

Someone who weighs 75 kg (11 st 11 lb) and lifts to build muscle: 75 x 1.6 = 120 g and 75 x 2.2 = 165 g, so about 120 to 165 g of protein a day. Spread over four meals, that is about 30 to 40 g a meal.

What protein looks like in food

Rough amounts for everyday UK foods. Brands differ, so check the label when you want to be exact.

You don't need protein shakes. They are convenience food: handy when you are short on time, but ordinary food does the same job.

Spreading it through the day

Most people find it easiest to have a decent serving of protein at each meal, around 20 to 40 g, rather than trying to catch up at dinner. Three or four meals with some protein in each gets most people into their range without thinking about it much.

Who should check first

If you have kidney disease, are pregnant or breastfeeding, or are under 18, talk to your GP or a registered dietitian before eating a lot more protein. This page is general guidance, not medical advice.

Tracking protein without the maths

In Physiqo, you log food by typing it, a photo, a barcode or a screenshot, and protein is tracked against your daily target. Ask how much protein have i got left today and Ari answers with the figure, for example 129.2 g of 180 g, with 50.8 g to go. For your calorie target too, use the calorie calculator, and see the calorie counter app guide for how logging works.

Plans and availability

Physiqo is £14.99 a month, £29.97 for 3 months or £95.88 for 12 months, after a free trial whose length the App Store sets. There is no free plan. Pricing, the free trial and how to cancel

Physiqo is coming soon to iPhone. Join the waitlist and you'll get one email the day it's on the App Store.

Last updated: 31 October 2026