Daily Protein Intake Calculator
Calculate your daily protein intake by activity level and goal. Find the recommended protein range for muscle building, fat loss, or maintenance.
This tool is for informational purposes only. Consulting a registered dietitian or nutritionist for a personalised meal plan is recommended.
Personalised Protein Calculation
There is no single protein amount that fits everyone. Body weight, activity level and goal are the three core variables that determine daily need. This tool evaluates these factors to provide a personalised range.
Muscle Gain and Protein Balance
For muscle growth, the body's protein synthesis must exceed breakdown — this is called net positive protein balance. Adequate protein intake is the first step to achieving this balance. However, increasing protein alone does not build muscle; progressive resistance training and sufficient calorie intake are also essential. Consuming 20–40 g of protein within 30–60 minutes after training maximises muscle synthesis.
High-Quality Protein Sources
Complete protein sources contain all essential amino acids and are the most efficient options for muscle synthesis. Among animal sources, chicken breast (31 g/100 g), tuna (30 g/100 g), eggs (13 g/100 g) and cottage cheese stand out. Plant-based complete proteins include soybeans and quinoa. Combining incomplete sources such as lentils, chickpeas and grains provides full amino acid intake.
Protein Sources and Daily Intake Recommendations
The WHO recommends 0.8 grams of protein per kilogram of body weight per day for healthy adults. For regularly exercising individuals this rises to 1.2-1.6 g/kg, and for intense strength athletes up to 1.6-2.2 g/kg. Quality protein sources include eggs, poultry, fish, legumes and dairy products.
Protein Quality: Complete and Incomplete Protein Sources
Foods containing all essential amino acids are called 'complete proteins'. Meat, fish, eggs and dairy products are examples of complete protein sources. Most plant sources are deficient in one or more essential amino acids; however, combining these foods with each other, such as legumes with grains, can create a complete amino acid profile.
Why Does Protein Distribution Throughout the Day Matter?
Research shows that spreading protein intake throughout the day provides greater muscle protein synthesis than consuming it in bulk. Consuming 20-40 grams of protein per meal optimises muscle repair and growth. Taking protein within the first two hours after exercise is particularly critical for muscle recovery and rebuilding.
Risks of Excessive Protein Intake
Consuming protein far above the recommended daily amount can carry some risks. In individuals with impaired kidney function, high protein loads place additional strain on the kidneys. Long-term excessive red meat consumption has been associated with cardiovascular risks. Consulting a dietitian or healthcare professional to determine your individual needs is recommended.