Protein Calculator

Daily protein target

Calculate how much protein you should eat each day based on your bodyweight and goal.

kg

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Understanding Protein Intake

Why protein matters

Protein is the building block of muscle. When you train, you create micro-tears in muscle fibres — protein provides the amino acids needed to repair and grow them back stronger. It also keeps you fuller for longer, supports hormone production, and has the highest thermic effect of any macronutrient.

The formulas

RDA / Sedentary
0.8 g × bodyweight (kg)

The minimum to prevent deficiency — not optimal for active individuals

Build Muscle / Lose Fat
2.2 g × bodyweight (kg)

~1 g/lb — the widely used target for strength training and body recomposition

Tips

  • •Spread it out: Aim for 20–40g per meal to maximise muscle protein synthesis.
  • •Post-workout: Consuming protein within a few hours of training supports recovery.
  • •Sources: Chicken, fish, eggs, dairy, beef, and legumes are all solid options.
  • •Protein shakes are convenient but whole food sources are generally preferred.