How much protein do I need per day?

Research supports 1.6-2.2g of protein per kg of bodyweight for people training for muscle gain or retention. At lower activity levels, 1.2-1.6g/kg is sufficient for general health.

Can I get enough protein from Irish food alone?

Yes — chicken, eggs, Greek yoghurt, cottage cheese, tinned fish, and lean mince from Tesco, Lidl, Aldi, and SuperValu can meet most daily protein targets without supplements.

Do I need protein powder?

Protein powder is a convenient supplement but not essential. If whole food sources are meeting your target, powder adds no additional benefit. It becomes useful when appetite or meal timing is limiting whole food intake.

Is higher protein better for fat loss?

Research consistently shows higher protein intakes (1.8-2.4g/kg) during a caloric deficit preserve more lean muscle mass compared to lower intakes. Higher protein also increases satiety, making a caloric deficit easier to sustain.

Protein Calculator

Find your optimal daily protein intake based on your weight and fitness goal.

Your Details

Body Weight (kg)

Goal

Your Daily Protein Targets

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g/day

Minimum

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g/day

Optimal Target

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g/day

Upper Limit

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g/meal

Per Meal (4 meals)

⚠️ This calculator provides estimates only. Results are for educational and informational purposes. Not medical advice. Consult a qualified healthcare professional before changing your nutrition or supplementation. For research use only where applicable.