Protein calculator
How much protein you need depends on your weight and what you do. Start from the UK reference amount, then see the ranges used for older adults and people who train.
Your details
Your daily protein
52 g
The UK reference amount (0.75 g per kg)
- UK reference (RNI) for 11 st 0 lb52 g
- Spread over three meals17 g each
- Two eggs, roughly12.5 g
Most people in the UK already eat more than the reference amount. Spreading it through the day is more useful than one big serving.
If you have kidney disease, check with your GP or renal team before eating more protein.
The working
Grams per kilo of body weight
The UK reference nutrient intake (RNI) for adults is 0.75 g of protein for every kilo you weigh. At 11 st (69.9 kg) that is 69.9 × 0.75 = 52 g a day, about what is in two eggs, a chicken breast and a pot of yogurt.
| Who | Grams per kg |
|---|---|
| Most adults (UK RNI) | 0.75 |
| Over 65 (ESPEN) | 1.0 to 1.2 |
| Endurance training | 1.2 to 1.6 |
| Building muscle | 1.6 to 2.0 |
Older adults
Why more after 65?
Muscles respond less well to protein as we age, and losing muscle makes falls and frailty more likely. European experts (ESPEN) suggest 1.0 to 1.2 g per kg for healthy older adults, with more during illness. Pairing protein with strength exercise matters even more than the grams.
Building muscle
Where the benefit tops out
A large 2018 review found extra protein helps strength training results up to about 1.6 g per kg a day, with little benefit beyond. Spread it across three or four meals, around 0.3 to 0.4 g per kg each, rather than one huge shake.
Read with care
What this cannot tell you
- Kidney diseasePeople with reduced kidney function may need less, not more.
- PregnancyNeeds rise slightly; your midwife can advise.
- Very high body weightGrams per kg can overshoot at high weights, so dietitians use an adjusted weight.
Questions
Common questions
How much protein do I need a day?
Most adults need about 0.75 g per kg of body weight, which is around 45 to 60 g. People who are older, very active or building muscle benefit from more.
Can you eat too much protein?
For healthy kidneys, intakes up to about 2 g per kg appear safe. Very high protein diets can crowd out fibre, so keep the beans, grains and veg.
Do I need protein shakes?
Usually not. Milk, yogurt, eggs, beans, fish and meat cover most people easily. Shakes are just convenient.
Sources
- Public Health England: government dietary recommendations 2016 (PDF)
- Deutz NE et al. Protein intake and exercise with ageing (ESPEN). Clin Nutr 2014
- Morton RW et al. Protein supplementation and resistance training: meta-analysis. Br J Sports Med 2018
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
If food feels hard
If eating, weight or food is on your mind a lot, you are not alone. Your GP can help, and Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).
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