Protein Target Calculator
How much protein a day, and how to spread it
Protein is one of the highest-value habits in nutrition, for muscle, recovery and staying full. Enter your weight and goal for an evidence-based daily target and a per-meal amount. This is a general estimate, not a personalised plan.
Not sure you're hitting it?
A food diary analysis shows exactly how much protein you are actually eating, and where the easy wins are.
This calculator provides general nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and it does not replace advice from your GP or a registered dietitian. Protein needs vary, and higher intakes may not be suitable if you have kidney disease or another condition, so check with a professional. Not intended for under-18s or during pregnancy.