Protein Calculator
How Much Protein Do You Need?
The Protein Calculator estimates your daily dietary protein requirements based on your body weight, activity level, and fitness goal. It also displays your recommended intake range and a per-activity breakdown so you can dial in your nutrition precisely.
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Fill in your details on the left and hit Calculate My Protein to get your personalised daily protein target and full activity breakdown.
Protein Target by Activity Level
| Activity | g/kg | Daily Target |
|---|
What Are Proteins & Why Do They Matter?
Proteins are one of the three primary macronutrients (alongside carbohydrates and fats) that provide the human body with energy. They are responsible for a large portion of cellular work — essential to the structure and function of tissues, organs, enzymes, and hormones. Proteins are composed of chains of amino acids. Of the 20 amino acids, 9 are essential — meaning the body cannot synthesise them, so they must come from diet. Foods that contain all 9 essential amino acids are called complete protein sources.
Amino Acids & Protein Types
Proteins can be classified by function: antibodies (immune defence), enzymes (chemical reactions), messenger proteins (hormonal signalling), structural proteins (cell building blocks), and transport proteins (moving molecules through the body). Each has a critical role in maintaining health and performance.
Protein for Muscle Building
Resistance training breaks down muscle fibres. Adequate dietary protein — particularly leucine-rich sources — triggers muscle protein synthesis (MPS) to rebuild them larger and stronger. Research supports consuming 1.6–2.2 g/kg of bodyweight daily for maximising hypertrophy alongside a structured training programme.
Complete vs Incomplete Proteins
Animal sources (meat, fish, eggs, dairy) are typically complete proteins. Many plant sources are incomplete but can be combined — beans and rice, hummus and pita, peanut butter on toast — to provide all essential amino acids. Soy, quinoa, and buckwheat are notable plant-based complete proteins.
How Much Is Too Much?
While protein is vital, excessive intake above ~2.2 g/kg provides diminishing returns for muscle gain and places additional load on the kidneys in those with existing renal concerns. The recommended range of 0.8–2.0 g/kg covers the vast majority of the population's needs safely and effectively.
Protein for Weight Loss
High-protein diets promote satiety, reducing overall caloric intake. Protein also has the highest thermic effect of food (TEF) — roughly 20–30% of protein calories are burned during digestion. Maintaining a high protein intake while in a calorie deficit helps preserve lean muscle mass during a cut.
Timing & Distribution
Distributing protein intake evenly across 3–5 meals (roughly 20–40g per meal) maximises MPS throughout the day. A protein-rich meal or shake within 1–2 hours post-training is beneficial. Pre-sleep casein (slow-digesting) protein can further support overnight muscle recovery.
RDA of Protein by Age
| Age / Group | Protein / Day |
|---|---|
| Age 1–3 | 13g |
| Age 4–8 | 19g |
| Age 9–13 | 34g |
| Age 14–18 (Girls) | 46g |
| Age 14–18 (Boys) | 52g |
| Age 19–70+ (Women) | 46g |
| Age 19–70+ (Men) | 56g |
* RDA values represent the minimum daily intake for a sedentary, generally healthy adult. Active individuals require significantly more.
Extra Needs for Pregnancy & Lactation
| Stage | Extra Protein/Day |
|---|---|
| Pregnancy trimester 1 | +1g |
| Pregnancy trimester 2 | +10g |
| Pregnancy trimester 3 | +31g |
| Lactation — first 6 months | +19g |
| Lactation — after 6 months | +13g |
Protein in Common Foods
| Food | Serving | Protein |
|---|---|---|
| Milk | 1 cup / 8 oz | 8g |
| Egg | 1 large / 50g | 6g |
| Chicken breast | 2 oz | 16g |
| Lean beef / meat | 2 oz | 14g |
| Seafood / fish | 2 oz | 16g |
| Greek yogurt | 1 cup | 17g |
| Bread (white) | 1 slice / 64g | 8g |
| Rice, cooked | 1 cup / 195g | 5g |
| Dry beans | 1 cup / 92g | 16g |
| Corn | 1 cup / 166g | 16g |
| Nuts (mixed) | 1 cup / 92g | 20g |
| Pizza | 1 slice / 107g | 12g |
| Hamburger (McDonald's Med.) | 1 | 20g |
| Tofu | 4 oz | 8g |
High-Protein Food Sources
For optimal results, aim to consume a mixture of complete and incomplete protein sources throughout the day. Complete proteins contain all 9 essential amino acids — incomplete proteins can be combined strategically to achieve the same effect.
🥩 Animal-Based (Complete)
- Eggs
- Chicken breast
- Cottage cheese
- Greek yogurt
- Milk
- Lean beef
- Tuna & fatty fish
- Turkey breast
- Shrimp
- Whey protein
🌱 Plant-Based (Complete / Combinable)
- Soy (tofu, tempeh, edamame)
- Quinoa
- Buckwheat
- Hemp & chia seeds
- Beans + rice (combined)
- Hummus + pita (combined)
- Peanut butter on whole-grain toast
- Lentils
- Spirulina
- Almonds & pumpkin seeds
Turn Your Protein Goals Into Real Results
Knowing your protein target is step one. Our coaches build the full nutrition and training plan around your numbers — designed specifically for your body, schedule, and goals.
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