Protein Calculator – How Much Protein Do I Need? | Tracey Warren Nutrition
Free Tool

How Much Protein
Do You Need?

Calculate your personalised daily protein target in seconds – based on your weight, activity level and goals. Then find out exactly how to hit it.

Your Protein Calculator
Enter your details below for your personalised daily target
Biological sex
Weight unit
Your daily protein targets
Minimum
–
grams/day
The lowest amount to prevent muscle loss
Ideal Target
–
grams/day
Optimal for your weight and goals
Upper Range
–
grams/day
Maximum beneficial amount
To hit your ideal target, aim for this per meal:
-g
3 meals/day
-g
4 meals/day
-g
5 small meals
The science

Why protein is the most important
nutrient you are probably under-eating

Most people think protein is only for people who go to the gym. It is not. Protein is essential for virtually every function in the human body – and the majority of UK women are not eating nearly enough of it.

Muscle maintenance and strength

Muscle mass begins to decline naturally from your 30s and accelerates after menopause. Adequate protein is the single most important dietary factor in slowing this decline. Less muscle means slower metabolism, less strength and higher risk of injury.

Blood sugar stability and energy

Protein slows the absorption of carbohydrates, preventing the blood sugar spikes and crashes that cause the 3pm energy slump, cravings and mood swings. A high-protein breakfast changes how your energy feels for the entire day.

Weight management and satiety

Protein is the most satiating macronutrient. It keeps you fuller for longer, reduces cravings and helps preserve muscle during weight loss – which is critical because losing muscle slows metabolism and makes weight regain more likely.

Hormone and enzyme production

Many hormones and enzymes are made from protein, including insulin, thyroid hormones, growth hormone and digestive enzymes. Chronic low protein intake disrupts hormonal balance in ways that are often attributed to other causes.

Immune function

Antibodies – the proteins your immune system uses to fight infection – are made from dietary protein. Inadequate protein intake directly impairs immune response and slows recovery from illness.

Skin, hair and nail health

Collagen, keratin and elastin – the structural proteins that keep skin firm, hair strong and nails healthy – are all made from dietary protein. Hair thinning, brittle nails and skin changes are often early signs of insufficient protein intake.

Protein during perimenopause and menopause.
This is when it matters most.

As oestrogen declines during perimenopause and menopause, muscle mass decreases more rapidly and blood sugar becomes harder to regulate. Research consistently shows that women at this life stage need significantly more protein than the standard recommendations suggest – typically 1.2 to 1.6 grams per kilogram of body weight per day. This is not optional. It directly affects weight, energy, hot flush frequency, mood and long-term bone health.

Food sources

The best high protein foods to eat every day

Food Protein per 100g Typical serving Type
Chicken breast (cooked)31g150g portion = 46gAnimal
Tuna (tinned in water)30g1 tin (145g) = 43gAnimal
Salmon fillet (cooked)25g150g fillet = 37gAnimal
Eggs13g2 eggs = 13gAnimal
Greek yoghurt (full fat)10g200g pot = 20gAnimal
Cottage cheese12g200g pot = 24gAnimal
Sardines (tinned)25g1 tin (120g) = 30gAnimal
Firm tofu17g150g = 25gPlant
Edamame beans11g150g = 16gPlant
Lentils (cooked)9g200g = 18gPlant
Chickpeas (cooked)9g1 tin (240g) = 21gPlant
Tempeh19g150g = 28gPlant
Pumpkin seeds19g30g handful = 6gPlant
Quinoa (cooked)4g200g = 8gPlant
Practical tips

How to actually hit your protein target every day

01
Start breakfast with protein – not carbs
Most people start the day with toast, cereal or nothing. These provide little protein and cause blood sugar to spike and crash by mid-morning. Eggs, Greek yoghurt, smoked salmon or a protein smoothie at breakfast sets your blood sugar and your protein intake up for the whole day.
02
Aim for 25-35g of protein at every main meal
Rather than trying to remember a daily total, focus on hitting 25-35g per meal. This is achievable with a tin of tuna, a chicken breast, two eggs plus Greek yoghurt, or a large serving of lentils with edamame. Three meals of 25-35g gets most people to their daily target without tracking.
03
Batch cook your protein sources once a week
The single most effective way to consistently hit your protein target is to have cooked protein ready in the fridge. Cook a batch of chicken thighs, hard boil six eggs, cook a pot of lentils or open and drain tins of chickpeas on a Sunday. Having protein already prepared removes every barrier to eating it.
04
Keep high protein snacks visible and accessible
Greek yoghurt in the fridge at eye level. A bag of mixed nuts on the worktop. Hard boiled eggs ready to grab. A protein bar in your bag. When you are hungry the food you can see and reach most easily is what you will eat. Make that food high in protein.
05
Make double at dinner – your lunch is already sorted
Whatever high-protein dinner you make tonight, make double. Tomorrow’s lunch is already prepared. This single habit – making double – is the most powerful nutritional change most people can make. It eliminates the midday scramble that usually ends with a low-protein convenience choice.
Free resource
Ready-made high protein meals.
Made in one session. Eaten all week.
The Busy Woman’s Guide to Batch Cooking shows you exactly how to prepare a week’s worth of nutritious, high-protein meals in one Sunday session. No complicated recipes. No expensive ingredients. Just real food that works for real life.
High protein recipes included Plant-based options Under 20 minutes per recipe Completely free
Get the Free Batch Cooking Guide
Free to access. No email required.
Common questions

Protein questions answered

How much protein do I need per day?
Most adults need between 0.8g and 2.2g of protein per kilogram of body weight per day depending on activity level and goals. Sedentary adults need around 0.8-1.0g per kg. Active adults need 1.2-1.6g per kg. Those looking to build muscle, lose weight, or who are perimenopausal or menopausal benefit from 1.6-2.2g per kg. Use the calculator above to get your personalised target.
Can you eat too much protein?
For most healthy adults, eating up to 2.2g of protein per kg of body weight per day is safe and beneficial. Amounts above this are generally excreted by the body and are unlikely to cause harm in people with healthy kidneys. If you have existing kidney disease you should speak to your GP before significantly increasing protein intake.
Does protein help with weight loss?
Yes – protein supports weight loss in several ways. It is the most satiating macronutrient, meaning it keeps you fuller for longer and reduces cravings. It preserves muscle mass during weight loss which maintains metabolic rate. It requires more energy to digest than carbohydrates or fat. And it stabilises blood sugar which reduces the cravings and overeating that follow energy crashes.
How much protein do women need during perimenopause and menopause?
During perimenopause and menopause, women are advised to increase protein intake to 1.2-1.6g per kg of body weight per day – significantly above the standard adult recommendation. This is because oestrogen decline accelerates muscle loss and makes blood sugar harder to regulate. Higher protein intake directly supports muscle maintenance, weight management, energy levels and reduces hot flush severity.
What is the best way to get enough protein on a plant-based diet?
Plant-based eating can absolutely support high protein intake with the right approach. Focus on tofu (especially firm tofu at 17g per 100g), tempeh (19g per 100g), edamame, lentils, chickpeas and beans. Combine complementary proteins such as rice and lentils or hummus and wholegrains to ensure you get all essential amino acids. A plant-based protein powder added to oats or smoothies is also an easy way to increase daily intake.
When is the best time to eat protein?
Spreading protein intake evenly across three or four meals is more effective than consuming most of it in one sitting. The body can only use approximately 25-40g of protein for muscle synthesis at any one time. Starting the day with a high-protein breakfast is particularly important as it stabilises blood sugar for the morning, sets up your protein intake for the day and reduces cravings through the afternoon.
Free nutrition advice
Want more advice like this
straight to your inbox?
Practical, honest nutrition advice. No fads, no diet culture, no spam. Just the information that actually makes a difference.
No spam. Unsubscribe any time. Your details will never be shared.

Feel Better Eat Smarter Live Healthier

We don’t spam! Read our privacy policy for more info.

Scroll to Top