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Free UK Protein Intake Calculator

Protein Calculator UK Logo

Your personal guide to optimal protein intake.

Your Optimal Daily Protein

0 grams

Intake Range

Fat LossMaintenanceMuscle Gain

Sample Distribution

Breakfast

25% of daily intake

Lunch

35% of daily intake

Dinner

40% of daily intake

Complete the form to get your personalised protein intake.

Your Optimal Daily Protein

grams

Intake Range

Fat LossMaintenanceMuscle Gain

Sample Distribution

Breakfast

25% of daily intake

Lunch

35% of daily intake

Dinner

40% of daily intake

Our Methodology

We believe in transparency and accuracy. This calculator is designed to provide you with a well-informed estimate of your daily protein needs based on established scientific principles. It is not a substitute for professional medical advice, but it serves as a strong starting point for your nutritional journey.

The Core Formula

Our calculation begins by determining your protein requirements based on your body weight. The most common and widely accepted method for this is a grams-per-kilogram calculation. We use multipliers that adjust this base value according to your personal activity level and fitness goals.

Weight (kg) × Activity Multiplier × Goal Multiplier = Daily Protein (g)

Activity Level Multipliers

Your activity level significantly impacts your protein needs. Muscle tissue is broken down during exercise and requires protein to repair and grow back stronger. We use the following standard multipliers:

  • Sedentary: 1.2
  • Lightly Active: 1.375
  • Moderately Active: 1.55
  • Very Active: 1.725
  • Extra Active: 1.9

Goal-Based Adjustments

Your goal is another key factor. Whether you want to lose fat, build muscle, or maintain your current weight changes your protein requirements:

  • Fat Loss: Higher protein intake is beneficial during a calorie deficit. It helps preserve lean muscle mass and increases satiety, making it easier to stick to your diet. Our "Fat Loss" setting applies a positive multiplier.
  • Muscle Gain: To build new muscle tissue, your body needs a surplus of amino acids from protein. Our "Muscle Gain" setting applies the highest multiplier to support this growth.
  • Maintenance: This setting provides a balanced protein intake to maintain your current muscle mass and support overall health.

Refining Your Results

The "Refine" sliders for Activity and Goal allow you to make small adjustments to the calculation, acknowledging that broad categories don't fit everyone perfectly.

  • Activity Fine-Tuning: Think of this as a "low-end vs. high-end" adjustment. If you feel you're at the higher end of your selected activity level (e.g., you chose "Lightly Active" but do more than just light walking), you can slide this to the right for a slightly higher protein recommendation. If you're at the lower end, slide it left.
  • Goal Intensity: This slider adjusts how aggressively the calculation pursues your chosen goal. For "Fat Loss" or "Muscle Gain", sliding to the right will increase the protein multiplier for a more ambitious approach, while sliding left will make it more moderate. This slider has a smaller effect when your goal is "Maintenance".

Disclaimer: This tool provides an estimate for educational purposes. For personalised medical or dietary advice, please consult with a qualified healthcare professional or registered dietitian.

Privacy Policy

Your privacy is important to us. It is Protein-Calculator.co.uk's policy to respect your privacy regarding any information we may collect from you across our website.

Information We Collect

Data you provide: The data you enter into the calculator (age, gender, weight, height, activity level, and goal) is used solely for the purpose of performing the calculation. This information is processed in your browser and is never stored on our servers or shared with any third party.

Cookie Consent: We use local storage in your browser to remember your choice on our cookie consent banner. This is to avoid showing you the banner on every visit after you have made a choice. The value stored is either 'true' (consent given) or 'false' (consent declined) and contains no personal information.

How We Use Information

The information entered into the calculator is used only for the immediate function of calculating your estimated protein needs. It is discarded as soon as you leave or refresh the page.

We do not sell, trade, or otherwise transfer your personally identifiable information to outside parties.

Your Consent

By using our site, you consent to our website's privacy policy.

Changes to our Privacy Policy

If we decide to change our privacy policy, we will post those changes on this page. This policy was last modified on 26th June 2025.

Contacting Us

If there are any questions regarding this privacy policy, you may contact us.

Frequently Asked Questions

How often should I recalculate my protein needs?

It's a good idea to recalculate your protein needs whenever there's a significant change in one of the core factors. We recommend updating your calculation if:

  • Your body weight changes by more than 5-10 lbs (or 2-5 kg).
  • Your activity level changes (e.g., you start a new, more intensive workout program, or you become more sedentary).
  • Your primary fitness goal changes (e.g., you switch from a muscle-gain phase to a fat-loss phase).

Re-evaluating every 2-3 months is a good general guideline for most people who are actively training.

What are good sources of protein?

There are many excellent sources of protein, both from animal and plant-based sources. Here are some of the most popular and effective options:

  • Animal-Based: Chicken breast, turkey breast, lean beef, fish (like salmon and tuna), eggs, Greek yogurt, cottage cheese, and milk.
  • Plant-Based: Lentils, chickpeas, beans, tofu, edamame, quinoa, nuts, seeds, and seitan.
  • Supplements: Whey, casein, and plant-based (e.g., pea, soy, or rice) protein powders are a convenient way to supplement your intake, especially post-workout.

Why is protein so important for my goal?

Protein is a critical macronutrient that plays a different role depending on your goal:

  • For Muscle Gain: Protein provides the amino acids that are the building blocks of new muscle tissue. After a workout, your muscles are in a state of repair, and consuming adequate protein is essential for them to heal and grow larger and stronger.
  • For Fat Loss: A higher protein intake helps you feel fuller for longer, which can reduce overall calorie consumption. It also has a higher thermic effect of food (TEF), meaning your body burns more calories digesting it compared to fats and carbs. Most importantly, it helps preserve your existing lean muscle mass while you are in a calorie deficit, ensuring that the weight you lose is primarily from fat.
  • For Maintenance: Even if you're not trying to change your weight, a steady supply of protein is vital for countless bodily functions, including hormone production, immune system support, and the constant repair and turnover of cells throughout your body.

Get In Touch

We'd love to hear from you! Whether you have a question about the calculator, a suggestion for a new feature, or have found a bug, your feedback is important to us.

Please feel free to reach out to us at the email address below, and we will do our best to get back to you as soon as possible.

hello@protein-calculator.co.uk