ParrotPalProtein: how much you need, and where to get it
Most people trying to lose weight do better with more protein than they think. Start with your number from the calculator, then find the foods, meals and snacks that get you there.
Key facts
ParrotPal’s protein calculator aims for about 1.6 g of protein per kg of a healthy weight for your height, the level at which a review of 49 trials found extra muscle from protein, with strength training, levelled off. Practical aim: 25 to 30 g a meal. Our food diary data shows where members fall short.
Start here
Protein calculator
A daily protein target in 10 seconds.
High-protein meal plan
A 7-day UK plan with the protein in every meal.
High-protein foods in the UK
Everyday foods sorted by protein per portion and per 100 kcal.
High-protein breakfasts
Quick breakfasts with 20 to 30 g of protein.
High-protein snacks
Snacks that bring protein with them.
High-protein, low-calorie meals
Meals for a calorie deficit.
High-protein vegetarian meals
Meat-free meals with real protein.
Skinny fat
What actually helps: protein and strength work.
Brands and supermarkets
Supermarket Protein Wars
Which supermarket own labels give the most protein.
Protein powders and shakes
The brands UK members log most.
Protein bars
The bars UK members log most, with typical protein and calories.
Protein yoghurt
Protein yoghurt, skyr and quark UK members log most.
Greggs calories and protein
Greggs’ own figures and what members log there.
Protein in our members’ diaries
Women's protein by age
More than half of women 45 and over logged under 1 g of protein per kg.
The GLP-1 protein gap
Protein logged by members using GLP-1 medication.
Strength work does the other half
Protein helps you keep muscle when it’s paired with strength training. If you’re a woman deciding where to start, Turtle Method, a separate women’s strength app from ParrotPal’s founder, has a guide to strength training vs cardio for women.
What the research says
Protein supplements added to resistance training gave modest extra gains in muscle and strength, levelling off at about 1.6 g of protein per kg a day.
Morton RW, Murphy KT, McKellar SR, et al. (2018). 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 52(6):376–384. doi:10.1136/bjsports-2017-097608
Higher-protein diets during weight loss were linked with more fat loss and better preservation of lean mass in shorter trials, with about 25–30 g of protein a meal often suggested.
Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition 101(6):1320S–1329S. doi:10.3945/ajcn.114.084038
Research describes the people who were studied. Where we quote our own members’ figures, they are what members logged, and the method is on our methodology page.
Save your protein target in ParrotPal and it tells you what’s left each day. 4.7★ on the App Store · iPhone. Get it on the App Store
Questions people ask
How much protein do I need a day?
It depends on your size and goals. ParrotPal aims for about 1.6 g per kg of a healthy weight for your height; the protein calculator works yours out in 10 seconds.
What is the easiest way to eat more protein?
Put a protein food at every meal and snack: skyr or Greek yoghurt, eggs, chicken, fish, tofu, beans, cottage cheese. About 25 to 30 g a meal is a practical aim.
Related guides and data
Please read. This page is general information, not medical or dietary advice. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to your GP or a dietitian before changing how you eat. Figures are estimates.