How much protein do I need for 12 stones?

January 3, 2026 •

2 min read

The average daily protein intake for UK adults is 56g for men and 45g for women, but needs vary significantly based on body weight. For someone weighing 12 stones (76.2 kg), your protein requirements are higher than the average, depending on your fitness goals.

Quick Summary

This article explains how to calculate personalized protein requirements for someone weighing 12 stones (76.2 kg), factoring in different goals like muscle gain, weight loss, or general health. It provides a breakdown of calculations and outlines specific food sources to help you meet your daily target.

Key Points

Conversion: 12 stones is approximately 76.2 kg, the metric basis for calculating protein intake.
Standard Intake: For general health, a sedentary 12-stone person needs around 61g of protein per day (0.8g/kg).
Muscle Gain Target: To build muscle, aim for 122g to 168g of protein daily (1.6-2.2g/kg), depending on workout intensity.
Weight Loss Target: For weight loss and fat preservation, a higher protein intake of 122g to 183g (1.6-2.4g/kg) is recommended.
Protein Sources: Include a mix of animal-based (chicken, eggs) and plant-based (lentils, tofu) sources to meet your goals.
Distribution Matters: Spread protein intake evenly throughout the day, and consume some within a few hours of exercise.
Listen to Your Body: Monitor how your body responds to changes in protein intake, and consult a professional if you have health concerns, especially related to kidneys.

Calculating Your Protein Needs for 12 Stones

Individual protein requirements depend on factors like age, gender, and activity level. For someone weighing 12 stones, which is 76.2 kilograms (76.2kg), the daily protein intake varies based on health objectives.

The Standard Daily Protein Requirement

The Recommended Dietary Allowance (RDA) for sedentary, healthy adults is 0.8 grams per kilogram of body weight. This is the minimum to prevent deficiency and isn't optimal for active individuals or those with specific fitness goals.

Calculation for a 12-stone person (sedentary): $76.2 kg \times 0.8 g/kg = 61 g$ of protein per day.

Protein for Muscle Gain

For muscle building with consistent strength training, a common recommendation is 1.6 to 2.2 grams of protein per kilogram of body weight. This supports muscle repair and growth.

Calculation for a 12-stone person (muscle gain): $76.2 kg \times 1.6 g/kg = 122 g$ of protein per day (lower end) $76.2 kg \times 2.2 g/kg = 168 g$ of protein per day (higher end).

Protein for Weight Loss

A higher protein intake aids weight loss by increasing satiety and preserving lean muscle mass during a calorie deficit. For weight loss, a range of 1.6 to 2.4 grams per kilogram of body weight is often recommended. For a 12-stone person (76.2 kg), this translates to approximately 122g to 183g of protein daily. You can find more details on optimal protein intake for various goals on {Link: Examine.com https://examine.com/guides/protein-intake/}.

Conclusion

For someone at 12 stones (76.2kg), daily protein needs vary based on activity and goals. A sedentary person may need around 61g, while those building muscle or losing weight should aim for 122g to 183g daily. Calculate your needs and choose protein from various whole foods. While supplements can help, a balanced diet is key.

The Role of Timing and Quality

Timing and source of protein are also important. Distribute intake across meals for optimal muscle protein synthesis. Eating protein around workouts aids recovery, though total daily amount is key. Animal proteins are generally complete, while varied plant diets can provide all essential amino acids. A balanced approach with adequate protein, exercise, and nutrient-dense foods yields best results. For insights on protein and aging, see {Link: NIH recommendations https://www.nia.nih.gov/news/monday/2016/09/how-much-protein-do-you-need}.

Frequently Asked Questions

For a sedentary 12-stone person, the recommended daily protein intake is approximately 61 grams, based on the RDA of 0.8 grams per kilogram of body weight.

To calculate your protein needs for weight loss at 12 stones (76.2 kg), you should aim for 1.6 to 2.4 grams of protein per kilogram of body weight. This means a daily intake between 122g and 183g, which helps preserve muscle mass and increase satiety during a calorie deficit.

Excellent protein sources include lean meats like chicken and fish, dairy products such as Greek yogurt and cottage cheese, and plant-based options like tofu, lentils, and chickpeas.

Both animal and plant sources can be excellent providers of protein. Animal proteins tend to contain all essential amino acids (complete proteins), while a varied plant-based diet can also provide all essential amino acids. The best approach is a balanced diet with a mix of both for a wide range of nutrients.

Yes, consuming excessive amounts of protein, particularly from animal sources, can potentially strain the kidneys, lead to weight gain from excess calories, and cause digestive issues like constipation due to low fiber intake.

Yes, if you exercise regularly, your protein needs will increase to support muscle repair and growth. For muscle gain, aiming for 1.6-2.2g per kg of body weight is recommended.

Spreading your protein intake across multiple meals throughout the day, rather than eating it all at once, is more effective for maximizing muscle protein synthesis. Aiming for 3-5 meals with a good protein source is a solid strategy.