Protein Calculator

Protein is the most important macronutrient for muscle repair, satiety, and metabolic health. Our free protein calculator provides personalised daily protein targets based on your body weight, activity level, and specific goals — from sedentary maintenance to intense muscle building. Get science-backed recommendations, not guesswork.

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Body weight (kg)

Goal

Age (optional)

About this calculator

Protein recommendations are based on current sports nutrition research and position stands from the International Society of Sports Nutrition (ISSN). Individual needs may vary based on training intensity, calorie intake, body composition, and health conditions. Consult a registered dietitian or healthcare professional for personalised nutrition advice.

Protein Essentials

Whey protein, plant-based protein powders, protein bars, and shaker bottles to help you hit your daily target.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

Some links may be affiliate links. If you make a purchase, we may earn a small commission at no extra cost to you.

Frequently Asked Questions

How much protein do I need per day?

The minimum recommendation is 0.8g per kg of body weight for sedentary adults. Active individuals should aim for 1.2-1.6g/kg, and those building muscle or losing weight benefit from 1.6-2.2g/kg. Our calculator personalises this based on your goals.

Can I eat too much protein?

For healthy adults, protein intakes up to 2.2-3.0g/kg appear safe. Higher intakes are not harmful to kidney function in healthy individuals, contrary to popular myth. However, there are diminishing returns for muscle building above 2.2g/kg.

When should I eat protein?

Distribute protein evenly across 3-5 meals (20-40g per meal) for optimal muscle protein synthesis. Post-workout protein is beneficial but the 'anabolic window' is wider than previously thought — within 2-3 hours is fine.

Do I need more protein as I age?

Yes. Older adults (50+) have higher protein needs due to anabolic resistance — the body becomes less efficient at using protein for muscle repair. Experts recommend 1.2-1.5g/kg for adults over 50 to prevent sarcopenia (age-related muscle loss).

What are the best sources of protein?

High-quality sources include eggs, chicken, fish, Greek yoghurt, cottage cheese, lean beef, tofu, tempeh, lentils, and whey protein. Aim for a mix of animal and plant sources for a complete amino acid profile.

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