Protein Tracker App UK

TL;DR: NutraSafe tracks your daily protein intake alongside calories, macros, vitamins, and minerals. Log food by scanning barcodes, photographing meals with the AI scanner, or searching the database. Set a personal protein target and see your progress at a glance. Free tier available — no account required to start tracking.

Whether you are trying to build muscle, lose weight, or simply make sure you are eating enough protein, tracking what you eat makes a real difference. Here is why protein matters, how much you actually need, and how NutraSafe helps you stay on top of it.

Why Track Protein?

Protein is essential for muscle repair, immune function, hormone production, and keeping you feeling full between meals. Yet most people have only a vague idea of how much they are actually eating.

The NHS recommends that adults consume 0.75g of protein per kilogram of body weight per day. For a 70kg person, that works out to about 52.5g — roughly the equivalent of two chicken breasts. But depending on your goals, you may need significantly more.

Research from the British Nutrition Foundation shows that 14% of UK consumers are actively trying to increase their protein intake. High-protein diets have been shown to support weight loss (by increasing satiety and preserving lean muscle), improve body composition, and help maintain muscle mass as we age.

The problem is that protein is not always easy to estimate by eye. A handful of nuts, a yoghurt pot, and a chicken wrap might feel like plenty — but without tracking, you may be falling short of your target without realising it.

Why tracking beats guessing

Studies consistently show that people underestimate their calorie intake and overestimate their protein intake. Logging your food for even a few days reveals patterns you would never spot otherwise — and gives you concrete data to adjust from.

How Much Protein Do You Need?

Your protein needs depend on your body weight, age, activity level, and goals. Here are evidence-based recommendations from the NHS, British Dietetic Association (BDA), and British Nutrition Foundation.

Goal / Situation	Recommended Intake	Example (70kg person)
General health (NHS guideline)	0.75g per kg body weight	52.5g per day
Weight loss (preserving muscle)	1.2–1.6g per kg body weight	84–112g per day
Muscle building / strength training	1.6–2.2g per kg body weight	112–154g per day
Over 65s (preventing sarcopenia)	1.0–1.2g per kg body weight	70–84g per day
GLP-1 medication users	1.2–1.6g per kg body weight	84–112g per day
Endurance athletes	1.2–1.4g per kg body weight	84–98g per day

These are daily totals. Spreading your protein intake across meals (20–40g per meal) is generally more effective for muscle protein synthesis than eating it all in one sitting, according to research reviewed by the BDA.

Best High-Protein Foods in the UK

Here are some of the most protein-dense foods readily available in UK supermarkets, with both per-100g and per-serving values so you can plan your meals effectively.

Food	Protein per 100g	Typical Serving	Protein per Serving
Chicken breast (cooked)	31g	150g	46.5g
Eggs (whole)	13g	2 large (120g)	15.6g
Greek yoghurt (0% fat)	10g	170g pot	17g
Lentils (cooked)	9g	150g	13.5g
Tinned tuna (in water)	25g	120g tin	30g
Cottage cheese	11g	150g pot	16.5g
Skyr	11g	150g pot	16.5g
Edamame beans	11g	80g	8.8g

All of these can be scanned or searched in NutraSafe to log protein instantly. The app pulls nutritional data from barcodes, so you get the exact values for the specific product you are eating — not a generic estimate.

How NutraSafe Tracks Protein

NutraSafe is designed to make protein tracking as quick and painless as possible. Here is how it works.

Barcode scanning

Point your camera at any packaged food barcode and NutraSafe pulls the full nutritional breakdown instantly — protein, calories, carbs, fat, fibre, and micronutrients. One scan, one tap, logged.

AI meal scanner

For meals without a barcode (home-cooked food, restaurant plates, buffets), take a photo and the AI identifies the foods on your plate and estimates the nutritional content including protein.

Database search

Search for any food by name. The database includes branded UK products, supermarket own-label ranges, and generic items like “chicken breast” or “brown rice.”

Daily protein target

Set a personal protein goal based on your body weight and objectives. NutraSafe shows a progress ring that fills as you log meals throughout the day, so you always know where you stand.

Works alongside everything else

Protein tracking does not exist in isolation. NutraSafe simultaneously tracks calories, carbohydrates, fat, fibre, and a full panel of vitamins and minerals. You get the complete picture, not just one number.

Protein Tracking for GLP-1 Users

Important for Ozempic, Wegovy, and Mounjaro users

GLP-1 receptor agonists cause significant weight loss, but research shows that up to 40% of that weight loss can come from lean muscle mass rather than fat. Maintaining adequate protein intake — typically 1.2–1.6g per kilogram of body weight — is critical for preserving muscle during treatment.

If you are taking semaglutide (Ozempic or Wegovy) or tirzepatide (Mounjaro), tracking your protein intake is especially important. Reduced appetite means you are eating less overall, which makes it easy to fall short on protein without realising.

NutraSafe helps you prioritise protein within a smaller calorie budget. Set your protein target, log your meals, and make sure the food you are eating is working hard for you.

For more guidance on eating well on GLP-1 medications, see our guides on what to eat on Ozempic and GLP-1 diet tracking.

Start Tracking Protein Today

Set your protein target, scan your food, and see exactly where you stand. Free to download, no account required.

Download NutraSafe Free

Frequently Asked Questions

How much protein do I need per day UK?

The NHS recommends 0.75g of protein per kilogram of body weight per day for adults. For a 70kg person, that is about 52.5g. However, if you are trying to build muscle, lose weight, or are over 65, you may benefit from more — typically 1.2g to 2.0g per kilogram depending on your goal. The British Dietetic Association provides specific guidance for different activity levels and health conditions.

Is NutraSafe free to use as a protein tracker?

Yes. NutraSafe has a free tier that includes food logging, barcode scanning, and protein tracking. You can set a daily protein target and track your intake against it at no cost. Premium features such as AI meal scanning, detailed micronutrient breakdowns, and the AI nutritionist are available with a subscription.

Can I track protein alongside calories and other macros?

Yes. NutraSafe tracks protein, carbohydrates, fat, fibre, and calories together in one place. You also get a full breakdown of vitamins and minerals — not just macros. Progress rings show you how close you are to each daily target at a glance.

How do I scan food to track protein?

Open NutraSafe and tap the barcode scanner. Point your camera at the barcode on any packaged food product. The app instantly pulls the full nutritional breakdown including protein per serving. You can also use the AI meal scanner to photograph a plate of food and get an estimated protein breakdown, or search the database manually.

Why is protein important for people on GLP-1 medications like Ozempic?

GLP-1 receptor agonists such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) cause significant weight loss, but up to 40% of that weight loss can come from lean muscle mass rather than fat. Maintaining adequate protein intake — typically 1.2g to 1.6g per kilogram of body weight — helps preserve muscle during treatment. Tracking protein intake closely is particularly important for people on these medications.