Protein Intake Calculator
This Protein Intake Calculator estimates how much protein you need each day based on your body weight, activity level, and fitness goal. Whether you're trying to lose weight, build muscle, or maintain your health, getting the right amount of protein is essential. Recommendations are based on Australian NHMRC guidelines and current sports nutrition research.
Enter your details
Your Daily Protein Needs
ExampleExample figures, not your own. Worked for a moderately active 75 kg adult eating 4 meals a day. Enter your own details and press Calculate.
Daily Protein
90-105g/day
1.2-1.4 g/kg body weightPer Meal
23-26g/meal
Across 4 mealsProtein Energy
1506-1757kJ/day
360-420 kcal
Per-Meal Breakdown (4 meals)
| Meal | Protein (g) | Example Food |
|---|---|---|
| Breakfast | 25g | 3 eggs + Greek yoghurt |
| Lunch | 25g | Chicken breast (150g) + rice |
| Dinner | 25g | Salmon fillet (180g) + vegetables |
| Snack 1 | 25g | Protein shake or cottage cheese |
| Daily Total | 98g |
How It Works
Your daily protein requirement is calculated by multiplying your body weight in kilograms by a protein factor that depends on your activity level and goal. Sedentary adults need around 0.8 g/kg, those doing moderate exercise need 1.2-1.4 g/kg, strength athletes need 1.6-2.0 g/kg, and those focused on muscle gain need 1.8-2.2 g/kg. The result is then split across your chosen number of meals for optimal absorption.
How to use it
- 1Enter your body weight in kilograms
- 2Select your activity level (sedentary, moderate, strength training, or muscle gain focus)
- 3Choose the number of meals per day (3-5)
- 4Click "Calculate" to see your daily protein target and per-meal breakdown
Quick Reference
| Activity Level | Protein (g/kg) | Example (70 kg) | Example (85 kg) | Example (100 kg) |
|---|---|---|---|---|
| Sedentary (minimal exercise) | 0.8 g/kg | 56 g | 68 g | 80 g |
| Light exercise (1-3 days/wk) | 1.0 g/kg | 70 g | 85 g | 100 g |
| Moderate exercise (3-5 days/wk) | 1.2 g/kg | 84 g | 102 g | 120 g |
| Moderate-high (4-5 days/wk) | 1.4 g/kg | 98 g | 119 g | 140 g |
| Strength training (5-6 days/wk) | 1.6 g/kg | 112 g | 136 g | 160 g |
| Heavy strength training | 1.8 g/kg | 126 g | 153 g | 180 g |
| Muscle gain focus | 2.0 g/kg | 140 g | 170 g | 200 g |
| Elite / competitive athlete | 2.2 g/kg | 154 g | 187 g | 220 g |
| NHMRC RDI (men) | 0.84 g/kg | 59 g | 71 g | 84 g |
| NHMRC RDI (women) | 0.75 g/kg | 53 g | 64 g | 75 g |
Based on Australian NHMRC Nutrient Reference Values and International Society of Sports Nutrition (ISSN) position stands.
How This Is Calculated
- 0.8 g/kg
- = Sedentary adults (NHMRC minimum RDI)
- 1.2-1.4 g/kg
- = Moderate exercise and general fitness
- 1.6-2.0 g/kg
- = Strength training and endurance athletes
- 1.8-2.2 g/kg
- = Muscle gain and bodybuilding focus
- 4 kcal/g
- = Energy density of protein
Recommendations based on NHMRC Nutrient Reference Values for Australia and New Zealand (2006, updated 2017) and the International Society of Sports Nutrition position stand on protein and exercise (2017).