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.