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Daily Protein Needs Calculator

Enter your body weight and activity goal to get a personalised daily protein target, split across meals, based on standard sports-nutrition guidelines.

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Daily Protein Needs Calculator
Find your ideal protein intake based on weight, goal and activity
Enter details to calculate protein needs

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About Protein Intake Calculator

Protein requirements depend on body weight, activity level, and goal. Guidelines: Sedentary adults 0.8g/kg (RDA minimum); Recreational exercisers 1.2-1.6g/kg; Endurance athletes 1.4-1.7g/kg; Strength athletes 1.6-2.2g/kg; Weight loss with muscle preservation 1.8-2.4g/kg; Older adults 1.2-1.6g/kg (higher due to anabolic resistance).

Protein timing matters for muscle protein synthesis: consuming 20-40g within 2 hours post-exercise maximises recovery. Distribute protein evenly across 3-5 meals - the body cannot utilise more than approximately 40g at once for muscle synthesis. Complete protein sources (all essential amino acids): eggs, dairy, meat, fish, soy, and quinoa. Plant-based athletes should combine sources (rice plus lentils, for example) to achieve complete amino acid profiles.

Frequently Asked Questions

It depends on your activity level. General guidelines are 0.8g/kg for sedentary adults (the RDA minimum), 1.2-1.6g/kg for recreational exercisers, 1.6-2.2g/kg for strength athletes, and 1.8-2.4g/kg for weight loss while preserving muscle. This calculator applies a multiplier you choose to your body weight to give a daily gram target.
No. Muscle protein synthesis has a practical ceiling - the body cannot use much more than roughly 40g of protein at once for building new muscle tissue. Beyond your target range (typically up to about 2.2g/kg for muscle building), extra protein is mainly used for energy rather than additional muscle gain.
Distributing protein evenly across 3-5 meals throughout the day supports muscle protein synthesis better than eating it all in one sitting. Consuming 20-40g within about 2 hours after exercise is commonly recommended to help maximise post-workout recovery.
Complete proteins - containing all essential amino acids - include eggs, dairy, meat, fish, soy, and quinoa. If you eat mostly plant-based protein, combining sources such as rice with lentils or dahl helps you get a complete amino acid profile across the day.
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