Tool
How much protein do you need a day?
The UK reference intake assumes you are eating normally. If you are eating far less than you used to, the number changes. This works out a range from published guidance and shows you exactly how it got there.
Your daily range
— g of protein a day
What that looks like across a day
What that looks like in food
Typical values. Check the label on what you actually buy.
Show the working
This is a general information tool, not personal advice. It applies published population guidance to the figures you entered. It cannot account for your medical history, your kidney function, your medication or anything else specific to you. If you have a diagnosed kidney condition, are pregnant, are under medical supervision for weight, or are unsure, the right person to set your number is your GP or a registered dietitian.
Where the numbers come from
- UK reference nutrient intake for protein, approximately 0.75g per kilogram of body weight per day. SACN Dietary Reference Values
- Higher protein intakes during energy restriction and fat-free mass retention. International Weight Control Registry analysis
- Protein threshold and relative skeletal muscle mass in healthy older women. Dietary Protein Requirement Threshold study