Protein Requirements Calculator
Calculate your optimal daily protein intake based on age, weight, activity level and fitness goals. Perfect for muscle gain, weight loss or maintenance.
Step 1: Personal Details
30
75 kg
Why protein matters
Protein is essential for muscle repair, enzyme production, and overall health. Needs vary based on age, activity, and goals.
Step 2: Lifestyle & Goals
Protein timing tips
Distribute protein evenly across meals (20-40g per meal) to maximise muscle protein synthesis.
Your Daily Protein Targets
Summary
Goal Comparison
Meal Breakdown
Recommended Daily Protein Intake
135 g
Based on 75kg, light activity, maintenance
Protein per kg body weight
1.8 g/kg
Calories from protein
540 kcal
Ideal per meal (3 meals)
45 g
Protein % of daily calories*
22%
Protein Needs by Goal & Activity
| Goal / Activity | g/kg body weight | Daily Protein (g) | Calories from protein |
|---|
Suggested Distribution Across Meals
How protein requirements are calculated
Formula based on WHO & sports nutrition guidelines
Baseline: 0.8 g/kg for sedentary. Activity multipliers: light 1.0, moderate 1.3, very 1.6, extra 2.0. Goal adjustments: gain +20%, lose +15% (to preserve muscle). Values capped at 2.5 g/kg.
Personalised Nutrition Plans
Get a customised meal plan from registered dietitians. Tailored to your goals, preferences, and health conditions.
Consult a Dietitian