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Protein Calculator

This free protein calculator gives you an answer to the question "how much protein do I need each day?"

Daily activity
Weekly exercise

Five things to know about protein

Sources of protein
  1. Protein is one of the three macronutrients, the others being carbohydrates and fats.
  2. Protein is made up of 20 amino acids which combine together in different ways to create the different proteins your body needs.
  3. Protein enables your body to grow and repair itself, so getting enough protein is particularly important for athletes who put their bodies under a lot of stress in the gym.
  4. 1g of protein has 4 calories
  5. It’s best to spread your protein intake throughout the day and combine with carbs too. The carbs provide you with energy leaving the protein for muscle repair and growth.

How much protein do I need?

How much protein you need depends on a range of factors including your weight, your level of general activity throughout the day and the intensity of your workouts. Generally speaking, the more active you are and the more you train, then the more protein you need – up to a point. Some studies suggest that too much protein may put excess strain on the kidneys and liver. So it’s a good idea to understand how much protein you need based on these factors.

You can use the calculator above to get a guide on how much protein you may need. But remember that this is a guide, and you should a consult a qualified professional for a truly personalised calculation.

Good sources of protein

Different foods contain different amounts of protein, but here are some examples of foods which are generally considered high in protein:

  • Lean meats – beef, lamb, pork
  • Poultry – chicken, turkey
  • Fish – salmon, tuna
  • Eggs
  • Dairy products – milk, Greek yoghurt, cottage cheese
  • Nuts and seeds – almonds, cashews, pumpkin seeds, sesame seeds
  • Legumes and beans – all beans, lentils, chickpeas, tofu

You should get your protein from a range of different sources to ensure you meet all of your body’s needs.

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