Daily Protein Calculator
Optimise your nutrition. Enter your weight and fitness goals to discover your ideal daily protein intake for muscle growth, fat loss, or general health.
Calculate Your Protein Needs
Use our evidence-based calculator, aligned with International Society of Sports Nutrition (ISSN) guidelines, to find your optimal daily protein target.
Protein Intake Estimator
Enter your details below for a personalised breakdown.
Protein Quick Facts
Essential nutrition insights
Hitting Your Protein Goals
Knowing your number is only half the battle. Here is how to practically and consistently meet your daily protein requirements.
Anchor Every Meal
Make protein the focal point of every meal. Aim for 20-40g of high-quality protein at breakfast, lunch, dinner, and snacks to evenly stimulate muscle protein synthesis throughout the day.
Prioritise Post-Workout Nutrition
While total daily intake matters most, consuming 20-40g of protein within a few hours after resistance training helps maximise muscle repair and recovery.
Use Supplements Strategically
Whole foods should be your primary source. However, whey, casein, or plant-based protein powders are convenient, cost-effective tools to bridge the gap if you struggle to hit your target through food alone.
Read Nutrition Labels
Many foods marketed as ‘high protein’ are laden with sugar and unhealthy fats. Always check the back of the packet to ensure the protein-to-calorie ratio aligns with your goals.
Signs You’re Undereating Protein
Listen to your body
Protein in Common Foods
A handy guide to the approximate protein content of everyday foods to help you plan your meals effectively.
| Food Source | Serving Size | Protein (Approx.) | Type |
|---|---|---|---|
| Chicken Breast (cooked) | 100g | 31g | Complete (Animal) |
| Greek Yoghurt (0% fat) | 150g pot | 15g | Complete (Animal) |
| Lentils (cooked) | 100g | 9g | Incomplete (Plant) |
| Large Eggs | 2 eggs | 12g | Complete (Animal) |
| Firm Tofu | 100g | 15g | Complete (Plant) |
| Whey Protein Isolate | 1 scoop (30g) | 25g | Complete (Supplement) |
| Almonds | 30g (small handful) | 6g | Incomplete (Plant) |
| Cottage Cheese | 100g | 11g | Complete (Animal) |
Protein Intake FAQ
Answers to the most frequently asked questions about protein consumption, muscle growth, and dietary requirements.
It depends on your goals. For general health and maintenance, 1.2 to 1.6 grams per kilogram of body weight is recommended. For muscle building, aim for 1.6 to 2.2 g/kg. For fat loss while preserving muscle, 1.8 to 2.4 g/kg is ideal.
For healthy individuals, high protein intake (up to 2.5 g/kg) is generally safe and not harmful to the kidneys. However, consistently exceeding this without medical supervision is unnecessary and may displace other essential nutrients like fibre and healthy fats.
Yes, plant-based proteins absolutely count. However, most plant sources (except soy, quinoa, and buckwheat) are ‘incomplete’ proteins, meaning they lack one or more essential amino acids. Eating a varied diet throughout the day ensures you get all the essential amino acids your body needs.
Research suggests that distributing protein evenly across 3 to 4 meals (roughly 20-40 grams per meal) is more effective for muscle protein synthesis than eating the majority of your protein in a single meal.