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How much protein do you need?

Protein and fats are your essential macronutrients. Carbohydrates provide the fuel for our workouts and also our busy lives. Our goals will decide how many carbs we end up needing, but there is a minimum target to hit when it comes to fats and protein.

Find out now How it works Meal ideas

Your details

yrs
kg
Height
cm
If you have a lot of weight to lose, use your goal weight instead. It keeps the protein target realistic.
Sex
Units
How active are you?
Goal

How it works

  1. Prioritise protein

    Aim for 1.5g per kg of bodyweight (about 0.7g per lb) every day. Whether you're bulking up or cutting down, protein will help you grow or maintain your muscle mass as we progress with our training.

  2. Set your calories

    Your calories are estimated from your size, age and activity, then adjusted for your goal: 10% less to lose fat, 10% more to build muscle. Treat it as a starting point and adjust after two to three weeks.

  3. Split the rest

    Fat sits between 0.3g and 0.5g per lb (0.66g to 1.1g per kg). Whatever calories are left after protein and fat go to carbs, which fuel your training.

Meal ideas

Two protein-first options for each meal. Build the plate around the protein, then fill the rest to fit your calories.

Breakfast

Greek yoghurt power bowl

~52gprotein

250g 0% Greek yoghurt with a scoop of whey stirred in, topped with berries and a small handful of granola.

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Loaded scrambled eggs

~40gprotein

3 whole eggs and 100g egg whites scrambled with spinach, on 2 slices of wholemeal toast.

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Lunch

Chicken salad wrap

~56gprotein

150g cooked chicken breast in a wholemeal wrap with salad and a spoon of tzatziki.

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Tuna and bean salad

~47gprotein

A tin of tuna, 200g mixed beans, cucumber, tomato and red onion with a squeeze of lemon.

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Dinner

Salmon, rice and greens

~38gprotein

150g salmon fillet with a portion of rice and a big pile of broccoli or green beans.

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Lean beef chilli

~46gprotein

150g 5% fat beef mince cooked with kidney beans, chopped tomatoes and spices, served with rice.

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Snack

Cottage cheese and fruit

~25gprotein

200g cottage cheese with pineapple or berries, or on a couple of rice cakes.

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Protein shake

~34gprotein

A scoop of whey shaken with 300ml of milk. Add a banana if you need the carbs.

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Get all 8 recipes

Protein figures are rough and depend on brands and portions. Check the label if you're tracking closely.

Want this built into your plan?

Numbers are the easy part. Hitting them week after week is where coaching helps. Send me a message and we'll set yours up properly.

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