Protein Calculator

Protein needs vary considerably depending on your goals and life stage. Use the calculator below to get an estimated daily protein target based on your weight and goal.

How This Is Calculated

Protein targets are calculated as grams of protein per kilogram of bodyweight, multiplied by your bodyweight in kilograms (if you enter pounds, this is converted first). The three goal options are:

• General health (0.75g/kg): the UK Reference Nutrient Intake (RNI) for protein, which meets the needs of almost all healthy adults (British Nutrition Foundation).
• Active / weight management (1.2–1.6g/kg): a commonly used range for people who exercise regularly or are managing their weight, supporting satiety and lean mass.
• Muscle preservation (1.6–2.0g/kg): a higher range often recommended for menopause, GLP-1 medication use, or older adults, where preserving muscle mass is a particular priority.

Why Muscle Preservation Matters

Prioritising protein to preserve muscle mass is a strategy I use regularly with clients navigating menopause, where hormonal changes can accelerate age-related muscle loss. It is equally relevant for people using GLP-1 medications such as Ozempic or Mounjaro, where reduced appetite can make it harder to eat enough protein even as total food intake falls — see my article on Ozempic and nutrition. Protein distribution across meals is also a consideration I discuss with clients managing PCOS, particularly around blood sugar stability — see my PCOS diet plan guide for more.

Frequently Asked Questions

This calculator provides general information only and is not medical advice. It is not a substitute for individual clinical assessment. Please speak to your GP or a registered dietitian about any concerns regarding your protein intake or health, particularly if you have kidney disease or another condition affecting protein metabolism.