💪 Health & Fitness

Protein Calculator

Find your exact daily protein target based on your weight, activity level, and fitness goal. See recommended ranges from leading health organisations.

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Protein Calculator

Calculate how much protein you need per day based on your body weight, activity level, and goal — with recommended ranges from multiple research bodies.

kg
years
Recommended Daily Protein
0g
per day
Minimum (RDA)
0g
0.8g per kg
Recommended
0g
based on your goal
Upper Range
0g
2.2g per kg
Protein Sources to Hit Your Target
⚠️ General information only. Protein recommendations are estimates based on population research. Individual needs vary. Consult a registered dietitian for personalised advice, especially if you have kidney disease or other medical conditions.
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What is a Protein Calculator?

A protein calculator estimates how much protein you should consume daily based on your body weight, activity level, and fitness goal. Protein is the most critical macronutrient for body composition — it builds and repairs muscle tissue, supports immune function, produces enzymes and hormones, and is the most satiating of the three macronutrients.

The amount of protein you need varies significantly based on whether you’re sedentary or athletic, trying to lose fat or build muscle, young or older. The government’s minimum RDA of 0.8g per kg is designed to prevent deficiency — not optimise body composition or athletic performance. This calculator gives you a goal-specific recommendation grounded in current sports nutrition research.

How is Daily Protein Calculated?

Protein needs are expressed as grams per kilogram of body weight. Different goals and activity levels correspond to different multipliers based on current research from organisations like the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM).

Daily Protein (g) = Body Weight (kg) × Protein Multiplier

Sedentary / General Health: 0.8 – 1.2g per kg
Fat Loss (muscle preservation): 1.8 – 2.2g per kg
Muscle Building: 1.6 – 2.2g per kg
Endurance Athletes: 1.4 – 1.7g per kg
Healthy Ageing (55+): 1.2 – 1.6g per kg

How to Use This Protein Calculator

Enter your body weight (in kg or lbs), age, and biological sex. Select your activity level and primary goal. Hit Calculate to see your recommended daily protein intake, the minimum RDA, your goal-specific recommendation, and the upper safe range. You’ll also see a practical breakdown of common protein sources to help you hit your target.

What Your Result Means

The recommended range is your daily protein target in grams. The minimum is the RDA — enough to prevent deficiency but not enough for muscle building or athletic performance. The upper range represents the high end of evidence-based recommendations — going above this provides no additional muscle-building benefit for most people and simply adds extra calories.

🥩 Spread your protein across 3–5 meals/snacks of 25–40g each. Research shows muscle protein synthesis is maximised when protein is distributed throughout the day rather than consumed mostly in one meal.

Is This Protein Calculator Accurate?

This calculator uses evidence-based multipliers from current sports nutrition research. Like all body weight-based formulas, it’s more accurate for people with average body composition. Very lean, muscular individuals may benefit from slightly higher intakes; those with significantly higher body fat may find recommendations based on lean body mass more appropriate. For personalised advice, consult a registered sports dietitian.

Suitable for Women

Yes — protein needs for women are calculated on the same per-kg basis as men. Women doing resistance training need protein in the 1.6–2.2g/kg range just like men. Women on a fat loss diet particularly benefit from higher protein intake, as it preserves lean muscle mass during a calorie deficit and reduces hunger. Women who are pregnant or breastfeeding have higher protein needs — approximately 1.1g/kg plus 25g additional per day — and should seek personalised guidance from a healthcare provider.

Suitable for Men

Yes — men typically have higher absolute protein targets due to greater body weight and muscle mass, but the per-kg recommendations are identical. Men in a muscle-building phase should aim for the upper end of the range (2.0–2.2g/kg) and prioritise protein timing around workouts — consuming 30–40g of high-quality protein within 2 hours of training is associated with improved muscle protein synthesis.

Best High-Protein Foods

  • Chicken breast (100g): ~31g protein, ~165 cal — one of the highest protein-to-calorie ratios available
  • Canned tuna (100g): ~26g protein, ~100 cal — convenient and affordable
  • Greek yoghurt (200g): ~20g protein — great for snacks and breakfast
  • Eggs (2 large): ~12g protein — complete amino acid profile
  • Cottage cheese (200g): ~24g protein — slow-digesting casein, good before bed
  • Whey protein (1 scoop ~30g): ~24g protein — fast-digesting, ideal post-workout
  • Lentils (200g cooked): ~18g protein — excellent plant-based option
  • Tofu (200g): ~16g protein — versatile plant protein with complete amino acid profile

Protein for Weight Loss

Higher protein intake during a calorie deficit is strongly supported by research. Benefits include: greater preservation of lean muscle mass (so more of the weight lost is fat, not muscle), higher satiety (protein is the most filling macronutrient), and a higher thermic effect (protein burns 25–30% of its own calories in digestion, vs 6–8% for carbs and 2–3% for fat). Aim for 1.8–2.2g per kg during a fat loss phase — higher than maintenance recommendations — to protect your muscle while in a deficit.

Frequently Asked Questions

How much protein do I need to build muscle?
Current research from the ISSN supports 1.6–2.2g of protein per kg of body weight per day for maximising muscle protein synthesis in people doing resistance training. For a 75kg person, that’s 120–165g of protein daily. Going above 2.2g/kg provides no additional muscle-building benefit for most people and simply contributes excess calories.
Can I eat too much protein?
For healthy individuals, intakes up to 2.2g/kg are well-supported by research with no adverse effects. Very high intakes (3g/kg+) have been studied in athletes and shown to be safe, though the extra protein provides no additional muscle benefit. People with existing kidney disease should consult a doctor before increasing protein intake, as high protein can stress compromised kidneys.
Is plant protein as good as animal protein?
Animal proteins (meat, eggs, dairy) are “complete” proteins containing all essential amino acids in adequate amounts. Most plant proteins are lower in one or more essential amino acids — soy and quinoa are exceptions with complete profiles. For muscle building on a plant-based diet, aim for the higher end of the protein range (2.0–2.2g/kg) and combine different plant sources throughout the day to ensure all essential amino acids are covered.
Does protein timing matter?
Research shows that spreading protein across 3–5 meals of 25–40g each maximises muscle protein synthesis compared to eating the same total amount in fewer, larger servings. Post-workout protein is beneficial — consuming 25–40g of high-quality protein within 2 hours of resistance training supports recovery and muscle growth. However, total daily protein intake matters more than timing for most people who are not elite athletes.
Do I need protein supplements?
No — protein supplements like whey, casein, or plant protein powders are convenient but not necessary. Whole food sources of protein are equally effective and provide additional nutrients. Supplements are useful when it’s genuinely difficult to hit your protein target through food alone — for example, athletes with very high targets, people with small appetites, or those with dietary restrictions. Food first, supplements as a practical tool.
How much protein do older adults need?
Older adults (55+) need more protein than the minimum RDA to combat age-related muscle loss (sarcopenia). Research supports 1.2–1.6g/kg for healthy older adults, with higher intakes (1.6–2.0g/kg) beneficial for those doing resistance training. Adequate protein intake combined with resistance exercise is the most effective strategy for maintaining muscle mass, strength, and functional independence as you age.
What is the RDA for protein?
The government RDA for protein is 0.8g per kg of body weight per day. This is the minimum amount needed to prevent deficiency in sedentary adults — not an optimal amount for athletic performance, muscle building, fat loss, or healthy ageing. For active individuals and those with body composition goals, research consistently supports significantly higher intakes than the RDA.
How do I hit my protein target every day?
Plan protein-rich foods into every meal: eggs or Greek yoghurt at breakfast, chicken/tuna/legumes at lunch, meat/fish/tofu at dinner, cottage cheese or a protein shake as a snack. Track using MyFitnessPal or Cronometer for the first few weeks to understand your current intake and identify gaps. Most people find they’re getting significantly less protein than they thought before tracking.
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