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Nutrition

Are You Getting Enough Protein?

Find out if your daily protein intake matches your body weight, goals, and activity level — based on current research.

Question 1 of 5

What is your primary goal right now?

Build muscleI want to gain lean mass and strength

Lose fat while preserving muscleI want to reduce body fat without losing muscle

Maintain my current physiqueI want to stay where I am

General healthI want to eat well without a specific fitness goal

How often do you do resistance training (weights, bodyweight exercises)?

Never or rarelyI mostly do cardio or no structured exercise

1–2 times per weekOccasional sessions, nothing intense

3–4 times per weekRegular structured workouts

5+ times per weekI train hard most days

How much protein do you think you eat on an average day?

Under 80gI don't eat much meat, eggs, or protein foods

80–120gSome protein sources but not prioritised

120–160gI actively try to eat protein at each meal

Over 160gProtein is a key focus of my diet

How much do you weigh (approximately)?

Under 60 kg (132 lbs)

60–80 kg (132–176 lbs)

80–100 kg (176–220 lbs)

Over 100 kg (220 lbs)

How old are you?

Under 35Protein synthesis is relatively efficient

35–50Protein needs begin to increase moderately

Over 50Higher protein intake is important to counter muscle loss

Your result

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Next steps

About this quiz

This quiz estimates whether your daily protein intake aligns with your bodyweight, training frequency, goals, and age. It's based on the current evidence-based range of 1.6–2.2g of protein per kilogram of bodyweight for active individuals — a target most people significantly underestimate.

Why protein matters more than most people think

Protein is the most important macronutrient for body composition. It's the building block of muscle tissue, supports immune function, regulates appetite hormones, and has the highest thermic effect of any macronutrient — your body burns 20–30% of protein calories during digestion, compared to 5–10% for carbohydrates and 0–3% for fat.

The UK and US recommended daily allowances (0.75–0.8g per kg) are set at the level needed to prevent deficiency in sedentary adults — not to support muscle building, fat loss, or performance. For anyone with fitness goals, these figures are too low.

How much protein do you actually need?

For muscle building

Research consistently supports 1.6–2.2g per kg of bodyweight for people engaged in resistance training. A 2017 meta-analysis in the British Journal of Sports Medicine — analysing 49 studies — found that protein supplementation significantly increased muscle mass and strength gains from training, and that gains plateaued at approximately 1.62g/kg/day. Going to 2.2g/kg provides a safety margin and may benefit those with higher training volumes.

For fat loss

When in a calorie deficit, protein needs increase — not decrease. Higher protein intake preserves lean muscle mass that would otherwise be lost alongside fat. Most sports nutrition guidelines recommend 1.8–2.4g/kg during active fat loss phases, especially for people doing resistance training while cutting.

For people over 50

Anabolic resistance — the reduced muscle-building response to protein and exercise that comes with age — means older adults need more protein to achieve the same stimulus as younger people. Evidence supports 1.8–2.2g/kg for adults over 50, with some research suggesting up to 2.4g/kg in the context of consistent resistance training.

Best protein sources and amounts

Animal sources (complete proteins)

Chicken breast: ~31g per 100g cooked
Canned tuna: ~25g per 100g
Salmon: ~25g per 100g cooked
Greek yogurt: ~9–10g per 100g
Cottage cheese: ~11g per 100g
Eggs: ~6g per egg

Plant sources

Tempeh: ~19g per 100g
Edamame: ~11g per 100g
Lentils: ~9g per 100g cooked
Tofu (firm): ~8–17g per 100g
Seitan: ~25g per 100g

Common reasons people miss their protein target

Low-protein breakfasts. Toast, cereal, and fruit are low in protein. Eggs, Greek yogurt, or a protein shake can add 20–30g.
Underestimating portions. A restaurant "serving" of chicken is often 80–100g — not the 150–200g you'd weigh at home.
Relying on plant protein without combining sources. Most plant proteins are incomplete and lower in leucine — the amino acid most responsible for triggering muscle protein synthesis.
Fewer meals while fasting. If you eat in a restricted window, you need larger protein servings per meal to hit daily targets.

Frequently asked questions

Can you absorb more than 30g of protein per meal?

Yes — the "30g per meal limit" is a myth. Your body doesn't have a hard absorption cap. Larger protein servings simply take longer to digest. Spreading protein across 3–4 meals optimises muscle protein synthesis throughout the day, but total daily intake matters most.

Is high protein harmful for kidneys?

In healthy adults with no pre-existing kidney disease, high protein intake up to 2.2–3g/kg has not been shown to cause kidney damage. This concern originates from observations in people who already have kidney disease. If you have kidney conditions, consult your doctor.

Do protein supplements count toward my daily target?

Yes. Whey, casein, soy, and pea protein supplements count toward your daily total. They're a convenient way to hit targets when whole food intake falls short — not a replacement for a varied diet.

Does protein timing matter — especially post-workout?

Somewhat. Post-exercise muscle protein synthesis is elevated for several hours after training, and consuming protein within this window is beneficial. However, if you're hitting your daily total, exact timing matters less than consistency. The "anabolic window" is wider than once thought — 3–4 hours post-workout, not 30 minutes.