How Much Protein Do You Need at 10 Stones? A Comprehensive Guide

December 13, 2025 •

4 min read

One stone is equivalent to 6.35 kilograms. For an individual weighing 10 stones (63.5 kg), determining the right protein intake is crucial for health, muscle maintenance, and weight management, with the exact amount depending heavily on lifestyle and fitness goals.

Quick Summary

Calculate your daily protein intake for a 10 stone body weight by converting to kilograms to find personalized nutritional needs. Discover how requirements vary significantly based on your activity level, from sedentary to intensely active, to support your health goals effectively.

Key Points

Weight Conversion: Your weight of 10 stones is equivalent to 63.5 kilograms.
Intake Varies: Protein needs vary significantly from 51g for a sedentary lifestyle to up to 140g for intense exercise.
Optimal for Weight Loss: During weight loss, a higher protein intake of 76g to 95g (1.2–1.5 g/kg) can preserve lean muscle mass.
Age-Related Needs: Older adults at 10 stone should target 76g to 102g (1.2–1.6 g/kg) to counteract age-related muscle loss.
Focus on Whole Foods: Prioritize getting protein from whole food sources like lean meat, dairy, eggs, and legumes rather than relying solely on supplements.
Distribute Intake: Spread protein consumption evenly across your meals throughout the day for optimal absorption and benefits.

Calculating Your Protein Needs at 10 Stones

First, a straightforward conversion is necessary for accurate calculations. With one stone equating to 6.35 kilograms, a person weighing 10 stones has a body mass of 63.5 kg. All further protein recommendations are based on this metric measurement. The recommended daily intake of protein is not a one-size-fits-all number. It is a spectrum that changes based on your activity level, age, health status, and specific body composition goals. For a person of 10 stones, understanding these variable factors is key to optimizing dietary protein.

The Role of Protein in Your Body

Protein is far more than just a building block for muscle. It's a fundamental macronutrient with thousands of vital roles across the body.

Growth and Repair: Protein helps the body repair and build tissues, which is especially important for recovery after exercise or injury.
Enzymes and Hormones: It is critical for the production of enzymes that drive biochemical reactions and hormones that act as chemical messengers.
Immune Function: Proteins help form antibodies that fight off infections.
Satiety: Protein promotes feelings of fullness, which can be a valuable tool for managing appetite and body weight.
Metabolism: A higher protein intake can boost your metabolism due to the thermic effect of food (TEF), meaning your body burns more calories digesting it.

Protein Requirements Based on Activity

The ideal protein target for someone at 10 stones varies significantly with their daily movement and exercise intensity. Below is a breakdown of how your activity level dictates your needs.

Sedentary Individuals: For those with minimal physical activity, the standard recommendation is 0.8 grams of protein per kilogram of body weight. For a 10 stone person, this is $0.8 imes 63.5 ext{ kg} = 50.8 ext{ grams}$ per day. This amount is the minimum to prevent deficiency and support basic bodily functions.
Moderately Active Individuals: If you engage in light to moderate exercise, such as brisk walking, yoga, or recreational sports, your needs increase to between 1.2 and 1.6 grams per kg. This would mean an intake of 76.2 to 101.6 grams of protein for a 10 stone person.
Intensely Active / Athletes: For serious athletes, weightlifters, or those engaged in high-intensity exercise, protein turnover is higher. Recommendations range from 1.6 to 2.2 grams per kg. This means a daily intake of 101.6 to 139.7 grams of protein is optimal for muscle growth and recovery. For example, a 10 stone person (63.5kg) aiming to build muscle should be at the upper end of this range, potentially needing 1.8-2.2 g/kg.
Older Adults: As we age, maintaining muscle mass becomes more difficult, a condition known as sarcopenia. Experts suggest older adults, regardless of activity, aim for 1.2 to 1.6 grams of protein per kg to help preserve muscle mass.
Weight Loss: When in a calorie deficit to lose weight, a higher protein intake (around 1.2–1.5 g/kg) is recommended. This helps maintain lean muscle mass while you burn fat. For a 10 stone person, this would mean around 76 to 95 grams per day.

Comparison Table: Protein Needs by Activity Level (for a 10 Stone Person)


Activity Level	Calculation (g/kg)	Daily Protein Goal (grams)	Rationale
Sedentary	0.8 g/kg	51g	Basic function and deficiency prevention.
Moderate Exercise	1.2–1.6 g/kg	76g–102g	Supports recovery and muscle maintenance.
Intense Exercise / Athlete	1.6–2.2 g/kg	102g–140g	Maximizes muscle growth and repair.
Weight Loss	1.2–1.5 g/kg	76g–95g	Preserves lean mass during a calorie deficit.
Older Adult (>65)	1.2–1.6 g/kg	76g–102g	Counteracts age-related muscle loss.

How to Meet Your Protein Targets

To hit your daily protein goal, a food-first approach is always best, providing other essential nutrients in addition to protein.

Food Sources of Protein

Animal-Based: Excellent sources include lean meats like chicken and turkey, fish, eggs, and dairy products such as milk, Greek yogurt, and cheese. Animal proteins are considered 'complete' as they contain all nine essential amino acids.
Plant-Based: For vegetarians and vegans, a variety of plant foods provide ample protein. These include lentils, beans, chickpeas, tofu, tempeh, quinoa, nuts, and seeds. It's beneficial to combine different plant-based protein sources to ensure all essential amino acids are consumed throughout the day.
Timing and Distribution: Aim to spread your protein intake evenly across your meals. For example, include a palm-sized portion of a protein source with each meal. For those with high protein goals, especially athletes, consuming protein within a couple of hours after a workout can aid muscle protein synthesis.

Conclusion

For a person weighing 10 stones, the question of how much protein is needed has a multi-faceted answer based on individual goals and lifestyle. After converting to kilograms, the calculations provide a clear range, from around 51g for sedentary individuals to potentially 140g for intensely active athletes. By focusing on high-quality, varied protein sources and distributing your intake smartly throughout the day, you can effectively meet your needs, support your health, and achieve your fitness objectives. Consulting a registered dietitian can offer even more personalized guidance.

Source: UCLA Health - How much protein do you really need? Source: Healthline - 10 Science-Backed Reasons to Eat More Protein Source: Omni Calculator - Stone to kg Converter

Frequently Asked Questions

To convert your weight from stones to kilograms, you multiply the number of stones by 6.35. For example, 10 stones multiplied by 6.35 equals 63.5 kilograms.

Your activity level is a major factor. A sedentary person needs less protein (0.8g/kg) compared to someone who is moderately active (1.2–1.6g/kg) or an athlete (1.6–2.2g/kg) to support muscle repair and growth.

Yes, it is entirely possible to meet protein needs on a plant-based diet. Sources like lentils, tofu, chickpeas, beans, nuts, and seeds provide ample protein when consumed in combination.

A good rule of thumb is to aim for a palm-sized portion of a protein source with each meal. For moderately active individuals at 10 stone, this helps distribute the daily intake of 76–102 grams effectively.

For a healthy individual, up to 2g per kg body weight is generally safe. However, excessive protein intake can put a strain on the kidneys in those with pre-existing kidney conditions.

Protein helps with weight management by increasing satiety, reducing cravings, and boosting metabolism. It also helps preserve muscle mass when losing weight, which is crucial for a healthy metabolic rate.

Protein supplements are not necessary for most people, as protein needs can be met through whole foods. They can, however, be a convenient option for those with higher protein goals, like athletes, or busy schedules.