Protein Intake Calculator UK 2026
Find your personalised daily protein target based on your weight, activity level, age, and fitness goal. Aligned with NHS and British Nutrition Foundation guidelines.
Your Personal Details
Enter your stats and goal to calculate your ideal daily protein intake
Choose the level that best matches your average week.
Muscle gain and fat loss both benefit from higher protein than maintenance.
Your Protein Results
Daily target, meal split, and UK food sources
Enter your details above and click Calculate My Protein to see your personalised daily protein target.
Protein Content of Common UK Foods
Protein content per 100g for foods widely available in UK supermarkets. Use this table to plan meals that hit your daily target.
| Food | Protein per 100g | Protein per serving | Notes |
|---|---|---|---|
| Chicken breast (cooked) | 31g | ~47g (150g portion) | Lean, widely available |
| Tuna (canned in brine) | 25g | ~42g (185g tin) | Budget-friendly, no prep |
| Salmon fillet (cooked) | 22g | ~44g (200g fillet) | Rich in omega-3 |
| Eggs (whole) | 13g | ~8g per large egg | Complete amino profile |
| Greek yoghurt (0% fat) | 10g | ~20g (200g pot) | Easy high-protein snack |
| Cottage cheese | 12g | ~18g (150g portion) | Low calorie, versatile |
| Quorn mince | 14g | ~18g (130g portion) | UK favourite plant-based |
| Tofu (firm) | 8g | ~20g (250g block) | Vegan staple |
| Lentils (cooked) | 9g | ~18g (200g serving) | High fibre, cheap |
| Edamame (frozen) | 11g | ~17g (150g portion) | Complete vegan protein |
Protein Intake FAQ
Answers to the most common questions about daily protein needs, UK guidelines, and hitting your target from food.
The UK Reference Nutrient Intake (RNI) for protein is 0.75g per kilogram of bodyweight per day for sedentary adults. However, active individuals, athletes, and those trying to build muscle typically need significantly more — between 1.6g and 2.2g per kg. Older adults over 65 benefit from higher intakes of around 1.0–1.2g per kg to preserve muscle mass.
To maximise muscle protein synthesis, current research supports a daily intake of 1.6–2.2g of protein per kg of bodyweight. Spreading this across 3–5 meals with at least 20–40g per serving is more effective than consuming it all at once. Resistance training alongside adequate protein is essential — protein alone won’t build muscle without the training stimulus.
Top UK high-protein foods include chicken breast (31g per 100g), canned tuna (25g per 100g), Greek yoghurt (10g per 100g), eggs (13g per 100g), cottage cheese (12g per 100g), lentils (9g cooked per 100g), and Quorn (11–14g per 100g). For plant-based sources, tofu, edamame, and chickpeas are excellent options and are widely available in UK supermarkets including Tesco, Sainsbury’s, and Aldi.
For healthy adults with normal kidney function, intakes up to 2.2–3.0g per kg bodyweight are generally considered safe. Very high intakes beyond this provide no additional muscle-building benefit and may displace other important nutrients. People with existing kidney disease should consult a GP or registered dietitian before significantly increasing protein intake, as the kidneys process protein waste products.
Yes. Older adults experience anabolic resistance, meaning they need more dietary protein to stimulate the same muscle protein synthesis response as younger people. The British Nutrition Foundation recommends adults over 65 aim for at least 1.0–1.2g per kg per day to help slow the loss of muscle mass (sarcopenia) that naturally occurs with ageing. Combining higher protein with regular resistance exercise is the most effective approach.