Protein calculator: How much protein do I need?

The recommended dietary allowance (RDA) of protein is 0.75 to 0.8g per kg of body weight, regardless of age. For example, someone who weighs 70kg will need around 56g of protein, and someone who weighs 80kg will need around 64g. The RDA is the minimum amount of a nutrient you need to maintain your overall health and prevent illness.

The amount of protein you need will change depending on your:

• weight – the more you weigh, the more protein you will need
• activity level – more active people need more protein
• goal – maintenance, muscle gain, or weight loss may require different amounts of protein

People's activity levels fall into different ranges: sedentary, moderately active, and very active. For people who have a more active lifestyle, the RDA of protein may not be enough, and including more protein in your diet would be beneficial.

You can work out how much protein you need by using a protein intake calculator.

Protein for specific goals

The amount of protein you need per day depends on your goals. If your aim is to maintain where you currently are, then you should follow your RDA of protein. If you’re trying to lose weight and gain muscle mass, you will require more protein.

Weight loss

Evidence shows that including more protein in your diet can help:

• reduce body weight
• decrease fat mass
• prevent weight gain

Protein can help you lose weight by increasing your sense of fullness (satiety) and boosting the energy your body uses by increasing your metabolism. Increasing your protein intake can also help you build or maintain muscle mass, which will help you burn more calories at rest.

Muscle building

If you're trying to build muscle, it’s recommended to consume 1.4 to 2.0g of protein per kilogram of body weight daily. It has been shown that an increase in protein alongside resistance exercise contributes to greater strength and muscle growth.

When you eat protein, your body breaks it down into amino acids, which are the building blocks your muscles need to grow and heal. Working out, especially with weights, creates small tears in your muscles. Your body uses amino acids to repair the damage and help the muscle grow stronger and bigger than before.

To build muscle, it’s recommended that you do 2 or more sessions of muscle-strengthening exercises that target all major muscle groups per week. This can include weightlifting or bodyweight exercises.

Healthy maintenance

To healthily maintain your weight and muscle mass, you should focus on meeting your RDA of protein to avoid deficiency.

How to count protein intake

To count your protein intake, use the information provided on food nutrition labels. These labels will give you information on the amount of protein in a food. They will give you the amount of protein per 100g, per item, or per serving, depending on the product. You can use food scales to accurately work out how much protein there is in your food.

To keep track of your protein intake, it can be helpful to use a food tracking app or to keep a food journal. Tracking your meals can also help you monitor and adjust your progress over time, allowing you to see where you may be falling behind.

How to eat enough protein

Many foods have some amount of protein, however, certain foods will contain higher-quality protein and will help you to meet your daily goals more easily.

Some foods are a complete protein source. This is a protein that provides the body with 9 essential amino acids that it cannot produce on its own. These foods include:

• meat and poultry, such as chicken or turkey breast, lean ground beef, or jerky
• dairy products, such as cottage cheese, Greek yoghurt, or hard cheeses
• eggs
• fish, especially oily fish such as salmon
• soy products, such as tofu or tempeh
• quinoa
• hemp seeds

Other foods that are high in protein include beans, legumes, and lentils. If you are struggling to meet your protein goals, it can be helpful to consult with a professional, such as a nutritionist or dietitian, to help you create a personalised plan.

Start with protein

Starting your meal with your protein source is the best way to make sure that you have eaten enough of it before you start to feel full. It has also been shown that eating your protein before high-carb foods can help stop your blood sugar from rising too rapidly after a meal, which can help reduce cravings and improve energy levels.

Making swaps

An easy way to include protein in your diet is to swap out low-protein foods. For example, if you often snack throughout the day, consider swapping out crisps, pretzels, or crackers for high-protein foods like nuts, edamame, or healthy protein bars.

There are a number of other easy food swaps you can make. For example, you could replace:

• breakfast cereal with eggs or a protein shake
• regular yoghurt with Greek yoghurt
• rice with quinoa
• jams or chocolate spread with peanut or other nut butter

Protein supplements

For most people, reaching their protein goals is relatively easy and ideally, you should boost your protein intake through natural food sources. However, if you are struggling to meet your goals or regularly train for strength, you may find protein supplements helpful.

Protein supplements can come in the form of powders, bars, and shakes. If you are looking to use protein supplements, it is important to remember that they should be used alongside a balanced diet and not used to replace it.

It is important to be aware that if you are already meeting your protein goals, then adding a supplement to your diet can lead to excess protein, which can put a strain on your kidneys. If you are using protein powders to aid in building muscles, they often contain added sugars, which can lead to blood sugar spikes and weight gain, which can be counterproductive to your fitness goals.