What is the cheapest home gym that actually works?

Adjustable dumbbells, resistance bands and a mat — under £100 if you shop around in 2026. Add a bench when you can.

Is a home gym cheaper than a gym membership?

Over a year, usually yes. A £350 setup costs less than twelve months at a budget gym and you keep it. Over one month, no.

Do I need a treadmill?

No. Walking, running and stairs are free. Spend the money on weights.

Protein Calculator: How Much Protein Per Day (UK)

How many grams a day you need for your bodyweight and goal, how to split it across meals, and what that looks like on a plate.

How much protein do you actually need?

The UK reference intake is 0.75 g per kg of bodyweight a day, but that is the minimum to avoid deficiency, not the amount that builds or protects muscle. Research on people who train consistently lands on 1.6–2.2 g per kg for building muscle, and slightly higher - 1.8–2.4 g per kg - when you are dieting, because a calorie deficit makes muscle harder to hold on to. This calculator uses those ranges and gives you a single target in the middle.

Why per meal matters

Your body does best with protein spread across the day rather than one big hit at dinner. Splitting your target across 3–5 meals, each with 25–45 g, is the practical version of that. Breakfast is where most people fall short - toast and cereal give you almost nothing. Eggs, Greek yoghurt or a shake fix it.

Do I need protein powder?

No. It is convenient, not magic. A scoop is roughly 24 g and costs less than a chicken breast, so it is a cheap way to top up, but you can hit every number on this page with normal food. See our full protein guide for a UK food list with prices.

Heavier bodyweights

If you carry a lot of body fat, the per-kg maths overshoots. A reasonable fix is to run the calculator with your goal weight rather than your current weight - the target it gives will still be plenty.

FAQs

How much protein do I need to build muscle?

About 1.6–2.2 g per kg of bodyweight per day if you are training. For an 80 kg person that is 130–175 g. More than that has not been shown to build extra muscle.

How much protein do I need to lose weight?

Slightly more than for building: 1.8–2.4 g per kg. Protein keeps you full, costs more calories to digest, and stops you losing muscle while you diet.

Is too much protein bad for your kidneys?

For healthy adults there is no good evidence that intakes in these ranges harm the kidneys. If you have existing kidney disease, follow your doctor's advice rather than any calculator.

Can I eat all my protein in one meal?

You can, but spreading it across 3–5 meals is better for building muscle and you will feel fuller through the day.

Protein calculator