Protein is one of the most important nutrients for muscle repair, strength and overall health. Getting the right amount each day can improve recovery, increase energy and help support weight control. The exact amount you need depends on factors like your body weight, fitness level and activity type.
Use this Daily Protein Intake Calculator to work out how much protein you should be consuming each day. Just enter a few details below and you will receive an instant recommendation based on expert nutritional guidelines.
Daily Protein Calculator
Protein needs are different for everyone. Athletes, people who lift weights and those recovering from training will often require more protein than someone with a low activity lifestyle. Meeting your daily target can be achieved through a balanced diet that includes meats, eggs, fish, beans, tofu, dairy or supplements when necessary.
General Protein Guidelines
Activity LevelProtein Per Kg of BodyweightLow Activity0.8 g to 1.0 g per kgModerate Exercise1.2 g to 1.6 g per kgStrength Training1.6 g to 2.2 g per kgThis calculator can help you build meal plans, improve workout performance, and make sure your body gets what it needs to recover properly. Use it regularly to adjust your intake as your fitness level or goals change.