Protein for Office Workers and Desk Jobs
If you have a sedentary desk job, aim for at least 1.0-1.4 g of protein per kg of body weight per day, more than the bare minimum, to preserve muscle and control appetite. A 75 kg…
Calculate Your Protein IntakeA desk job means low daily movement, which makes it easy to lose muscle over the years and to overeat calorie-dense snacks. A moderately higher protein intake helps counter both by supporting muscle and keeping you fuller between meals.
Plan protein-rich meals and desk-friendly snacks such as Greek yoghurt, nuts, boiled eggs or edamame to avoid the mid-afternoon vending-machine trap. Adding any resistance training outside work hours makes that protein far more useful.
- Sedentary target: 1.0-1.4 g/kg per day
- Higher protein curbs snacking and preserves muscle
- Keep desk-friendly protein snacks on hand
- Add resistance training outside work hours
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.