Free calculator
Protein calculator
Enter your weight and what you’re training for. The calculator works out how much protein to eat a day and how to split it across your meals.
- For healthy adults. Pregnant or breastfeeding? Ask your midwife or GP.
- Hitting it most days matters more than hitting it exactly.
Protein by body weight
Grams a day, rounded to the nearest 5 g.
| Body weight | Not lifting 0.75 g/kg | Lifting 1.6 g/kg | Building muscle or losing fat 1.8 g/kg | Top of the range 2.0 g/kg |
|---|---|---|---|---|
| 50 kg (110 lb) | 40 g | 80 g | 90 g | 100 g |
| 60 kg (132 lb) | 45 g | 95 g | 110 g | 120 g |
| 70 kg (154 lb) | 55 g | 110 g | 125 g | 140 g |
| 80 kg (176 lb) | 60 g | 130 g | 145 g | 160 g |
| 90 kg (198 lb) | 70 g | 145 g | 160 g | 180 g |
| 100 kg (220 lb) | 75 g | 160 g | 180 g | 200 g |
| 110 kg (243 lb) | 85 g | 175 g | 200 g | 220 g |
How the calculator works
It multiplies your body weight in kilograms by a figure for your goal:
protein (g a day) = body weight (kg) × g per kg
- Not lifting: 0.75 g per kg. The UK reference intake for adults, which covers nearly everyone’s basic needs (British Nutrition Foundation).
- Lifting: 1.4–2.0 g per kg. Enough for most people who exercise (ISSN position stand). The calculator starts at 1.6 to stay where you are and 1.8 to build muscle or lose fat.
For 75 kg and building muscle: 75 × 1.8 = 135 g a day. Over four meals, that’s about 35 g each, inside the 20–40 g per meal that’s commonly suggested. The British Dietetic Association recommends spreading protein across the day.
Getting it from food
A palm-sized portion of chicken, fish or tofu, a 200 g pot of Greek-style yoghurt, or three eggs each gets you a good way into one meal’s protein. Lentils, beans and milk add to it. Check labels for exact figures, as they vary by brand and portion. Protein powder is optional: useful when you’re short, never required.
More protein won’t make up for training that isn’t moving forward. If your lifts have stalled, look at your training and recovery first.
Further reading
Trayner
Trained today? Your protein target already knows.
Trayner sets your daily protein target from your weight and goal, then suggests protein after each workout based on what you trained. Log meals as you go and see how close you are, next to your training.
Food logging is free. Logging a meal from a photo is part of Pro, and your first 14 days include Pro with no card needed. How nutrition works in Trayner · Plans
FAQ
Protein calculator questions
How much protein do I need a day?
If you don’t lift weights, the UK reference intake for adults is 0.75 g per kg of body weight a day: 45 g at 60 kg. If you lift regularly, 1.4–2.0 g per kg is enough for most people, according to the International Society of Sports Nutrition.
How much protein do I need to build muscle?
Somewhere in 1.6–2.0 g per kg of body weight a day suits most people who lift. This calculator starts at 1.8 g per kg. The top of the range isn’t automatically better: consistent training and eating enough overall matter more.
How much protein should I eat to lose fat?
If you lift and eat less than you burn, aim for the upper half of the usual range, 1.6–2.0 g per kg. If you have a lot of weight to lose, work it out from a realistic goal weight instead of your current weight, or the number gets far higher than you need.
How much protein should I eat in one meal?
Around 20–40 g per meal is a common guide, spread every 3–4 hours. The British Dietetic Association also recommends spreading protein across the day rather than eating most of it at dinner.
Do I need protein powder?
No. Protein powder is food in a convenient form. It helps if you struggle to reach your target from meals, but it does nothing that chicken, eggs, yoghurt, tofu or lentils can’t.
Can I eat too much protein?
For healthy adults, eating at the top of the range isn’t a problem, but more isn’t automatically better. A very high target can crowd out the carbohydrate, fat, fruit and vegetables you also need. If you have kidney disease or another medical condition, follow your GP or a registered dietitian.
Does Trayner set a protein target for me?
Yes. Trayner sets a daily protein target from your weight and goal: 1.6 g per kg to hold your weight and 1.8 g per kg to gain or lose, the same starting points as this calculator. After a workout it suggests protein based on the session you trained.