UK weight-loss calculator
Protein calculator
See a daily protein range commonly suggested for people losing weight, based on your body weight.
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Enter your weight to see a daily protein range often suggested for people losing weight.
Why protein matters when losing weight
When you lose weight, some of what you lose is fat and some is lean tissue, including muscle. Keeping protein intake reasonably high is associated with preserving more lean tissue while in a calorie deficit, which is generally the outcome people want.
Protein also tends to be more satiating than the same number of calories from fat or carbohydrate, which can make a deficit easier to sit with.
This is not a suggestion to eat as much protein as possible. It is a range, and the calories still count towards your daily total.
How is this calculated?
protein (g) = body weight (kg) × 1.6 to 2.2The UK reference intake for protein is 0.75 g per kilogram of body weight a day[British Nutrition Foundation], which is the amount set to avoid deficiency rather than a target for anyone losing weight. The 1.6 to 2.2 range is two to three times that, and it is important to be straight about where it comes from: not from UK dietary guidance. No NHS or NICE guideline gives a protein figure for weight loss, and NICE guidance on obesity management does not mention protein at all.
It comes instead from sports and exercise nutrition research into holding on to lean tissue while eating at a deficit, studied mostly in people doing resistance training. That is a narrower question than general health, and worth knowing before treating the number as a rule.
More protein is not automatically better
The British Nutrition Foundation puts it plainly: high-protein diets are not necessarily better than other approaches to weight loss, though they suit some people. If a lower intake is easier to keep to, that is the more useful number.
Which body weight to use is genuinely debated
Some sources base the calculation on current weight, some on target weight, and some on estimated lean body mass. At a high starting BMI, using current weight can produce a figure well above what is useful. We use the weight you enter, so if your BMI is high, consider entering your target weight instead.
Important limitations
Speak to a doctor if you have kidney problems
Protein intake is something that needs medical input if you have reduced kidney function. This calculator does not account for any medical condition, and should not be used to plan intake if you have one.
- This is general information, not dietary advice tailored to you.
- Both the range and the choice of body weight to base it on are debated among researchers and practitioners.
- It does not account for age, training status, pregnancy, breastfeeding or any medical condition.
- Very high intakes displace other foods, which can make a balanced diet harder rather than easier.
If protein intake matters a great deal to you, because of a medical condition, or serious training, a registered dietitian will give you far better guidance than any calculator.
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Frequently asked questions
How much protein should I eat when losing weight?
A commonly suggested range is 1.6 to 2.2 grams per kilogram of body weight per day. For someone around 70 kg that is roughly 112 to 154 grams a day. The lower end of the range is a reasonable place to start.
Can I eat too much protein?
In healthy people, intakes in this range are generally considered well tolerated. The practical problem with going much higher is not usually harm but displacement: protein calories still count, and crowding out other foods can make the overall diet less balanced.
If you have any kidney condition, this is different, and protein intake should be discussed with your doctor.
Do I need protein powder to reach this?
No. Most people can reach this range from ordinary food: meat, fish, eggs, dairy, pulses, tofu and beans all contribute. Supplements are a convenience, not a requirement, and this site has no interest in selling you any.
Sources
- Protein, British Nutrition Foundation
Important information
The calculators on this site provide general information and estimates. They are not medical advice and they do not diagnose any condition.
Everyone is different, and individual energy needs vary for reasons these equations cannot capture. If you have a health condition, take medication, are pregnant or breastfeeding, or have any concerns about your weight, speak to your GP, pharmacist or a registered dietitian.