Protein Intake Calculator
Estimate your ideal daily protein target based on body weight, goal, activity level, training style and meal frequency. See a target range, protein per meal, calories from protein and practical food examples.
Health disclaimer
This calculator is for general information only and is not medical advice. Speak to a qualified health professional before making major diet, exercise or health decisions.
Calculator
Protein targets are mainly weight-based.
Different goals usually need different protein ranges.
Used to split protein across the day.
Grams per kg of body weight.
Used to show protein as % of calories.
Plant-based diets may benefit from a slightly higher target due to digestibility and amino acid profile.
Food example planner
Estimate how much of common foods would match your target.
Goal comparison table
| Goal | g/kg | Daily protein |
|---|
Personalised guidance
How the calculation works
Protein needs are estimated by multiplying body weight by a protein target in grams per kilogram. The calculator adjusts the target based on your goal, activity level and diet pattern.
General health targets are usually lower, while fat loss, muscle gain, older-adult muscle preservation and high training loads often benefit from higher protein intake. The result is then split across meals to make the daily target easier to plan.
Note: This calculator is for general nutrition planning only. If you have kidney disease, liver disease, an eating disorder, pregnancy-related needs or a medically restricted diet, get personal advice from a qualified clinician or registered dietitian.
Practical protein tips
- •Spread protein across the day. Most people find it easier to hit their target with 3–5 protein feedings.
- •Build each meal around a protein source. Meat, fish, eggs, dairy, tofu, tempeh, beans, lentils and protein powders can all contribute.
- •Prioritise protein during fat loss. Higher protein can help with fullness and muscle retention when calories are lower.
- •Plant-based diets may need planning. Mix legumes, grains, soy foods, nuts and seeds to improve amino acid coverage.
- •Do not ignore total calories. Protein helps, but weight change still depends heavily on overall calorie balance.