Protein Calculator

What Protein means

Protein is the macronutrient your body uses to repair and build muscle tissue, and it's the one most people under-eat. Requirements are set per unit of bodyweight and scale with how much you train and whether you're in a calorie deficit. In a deficit protein matters more, not less — it's what keeps weight loss coming from fat rather than muscle.

Evidence-based protein targets

The 0.8 g/kg figure is the bare minimum to avoid deficiency, not an optimal target for anyone who trains. Research on resistance-trained people consistently supports 1.6 g/kg and up, with diminishing returns past about 2.2 g/kg.

Worked example

An 80 kg person lifting weights four times a week and trying to lose fat:

1. Target range: 1.8 to 2.2 g per kg
2. 80 × 1.8 = 144 g
3. 80 × 2.2 = 176 g
4. Practical target: 150-175 g of protein per day

Split across four meals that's roughly 40 g each — a chicken breast, a large Greek yoghurt with whey, a salmon fillet, and a lean beef portion would get there.

Practical protein tips

• Spread it across 3-5 meals of 25-40 g rather than one huge hit; muscle protein synthesis responds better to regular doses.
• Prioritise complete sources: meat, fish, eggs, dairy, soy. Plant-based eaters should combine sources across the day.
• In a deficit, protein is protective. It's the last macro you should cut.
• Whey or casein powder is a convenience, not a requirement — it's just cheap, easy protein.
• Very high intakes are safe for healthy kidneys, but people with existing kidney disease should get medical advice first.

Frequently asked questions