How your protein target is worked out
The calculator multiplies your bodyweight by the range for your goal, in grams of protein per kilogram of bodyweight per day (g/kg). The ranges follow the International Society of Sports Nutrition (ISSN) position stand on protein and exercise and other widely cited research on exercising adults.1,2 They are planning ranges, not a diagnosis or a personal prescription.
| Goal | Range per day | Why this range |
|---|---|---|
| General health | 1.2–1.6 g/kg | Above the 0.8 g/kg recommended dietary allowance, which is set to prevent deficiency rather than to support training. A sensible floor if you do not train yet. |
| Fat loss while training | 1.6–2.2 g/kg | In a calorie deficit, higher protein intakes help limit muscle loss, especially alongside strength training.3 |
| Muscle gain | 1.6–2.2 g/kg | In a large meta-analysis, extra muscle from resistance training levelled off at around 1.6 g/kg a day; up to 2.2 g/kg covers people who respond at the higher end.2 Above that, the returns are small for most people. |
The research above concerns healthy exercising adults. It does not set a universal target for people on GLP-1 medicines such as Mounjaro or Ozempic. Ask a clinician or dietitian for your target if you have kidney disease, are pregnant, have a medical condition or follow a prescribed diet.
Worked example
A 75 kg person losing fat while training. 75 × 1.6 = 120 g a day at the lower end, and 75 × 2.2 = 165 g at the upper end. Split across 4 meals, that is 30–41 g per meal.
A practical day: 200 g cooked chicken breast (62 g), 3 eggs (18 g), 200 g low-fat labneh (18 g) and 200 g cooked lentils (18 g) make 116 g. Add 200 g Greek yoghurt (20 g) and the day reaches 136 g, inside the range.
Protein for men and women over 40
Muscle gets harder to build and easier to lose with age, so if you are over 40, aim for the upper half of your range and spread it evenly across the day. Combined with strength training two to four times a week, this is how you keep your strength, your shape and the energy you burn each day.
Why protein matters more in a calorie deficit
When you eat less than your maintenance calories (TDEE), your body makes up the gap from stored energy: ideally fat, but also muscle protein if your intake is too low. Eating at the higher end of the range during a deficit, together with resistance training, is the main way to keep lean mass while you lose fat.3 Work out your deficit first with the calorie calculator.
This matters most for people on GLP-1 medicines such as Mounjaro or Ozempic. They suppress appetite so strongly that protein intake can fall without you noticing. Agree a target with your prescribing doctor or a dietitian, eat protein first at every meal, and read the GLP-1 training guide.
Your coach checks your protein and strength against your measurements.
Meal timing and distribution
Spread your protein across 3–5 meals a day, each with roughly 25–40 g, rather than eating most of it in one sitting. For building muscle, a practical guide is about 0.4 g per kg of bodyweight at each of at least four meals.4 Your body still uses the protein from a large meal; spreading it out simply tends to work better for muscle over the day. The calculator shows the split for the number of meals you choose, with four as a practical default.
Halal high-protein foods in the UAE
Reaching 120–180 g of protein a day is practical in the UAE. Halal-certified protein is widely stocked at Carrefour, LuLu Hypermarket, Spinneys, Union Coop and Waitrose across Dubai and Abu Dhabi.
| Food | Protein | Practical note |
|---|---|---|
| Chicken breast | 31 g | The most protein per calorie. Sold fresh and frozen, halal-certified, and easy to meal prep. |
| Eggs | 6 g per egg | A complete protein, versatile and good value. 3 eggs give 18 g. Sold in every UAE supermarket. |
| Low-fat labneh | 9 g | A UAE staple with fewer calories than full-fat labneh, and a good suhoor protein in Ramadan. |
| Greek yoghurt | 10 g | International and local brands, with more protein than regular yoghurt. Check the halal label on imported brands. |
| Lentils, cooked | 9 g | Good-value plant protein used across UAE cooking. Pair with eggs or dairy for a complete amino acid profile. |
| Canned tuna | 25 g | High in protein and low in fat. Check for halal certification; confirmed halal brands are sold at Carrefour and LuLu. A convenient standby. |
| Hammour or other white fish | 20–22 g | A lean local fish, sold fresh at fishmongers and at Carrefour fish counters. |
| Cottage cheese | 11 g | Low-fat versions at Spinneys and Carrefour. Slow-digesting casein, a good option before bed. |
The nutrition guide adds vegetarian and vegan options, protein powders sold in the UAE and a full day of eating for fat loss.
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Sources
This calculator and guide are general education, not medical or nutritional advice. The main references behind the ranges:
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018.
- Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 2014.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 2018.