Protein Intake Calculator
Calculate your daily protein requirements based on your individual needs
What Is Protein and Why Do You Need It?
Essential Functions
Protein serves as the building blocks for muscles, bones, cartilage, skin, and blood. It helps repair and build tissues, makes enzymes and hormones, and supports immune function. Your body cannot store protein, so you need a regular supply through your diet.
Complete vs Incomplete Proteins
Complete proteins contain all nine essential amino acids your body cannot produce. Animal sources like meat, fish, eggs, and dairy are complete. Plant sources often need combining (like beans and rice) to form complete proteins.
Protein Requirements by Activity Level
Basic Guidelines: The general recommendation for sedentary adults is 0.8g per kg of body weight. However, active individuals require significantly more protein to support muscle repair, recovery, and growth.
| Activity Level | Protein per kg body weight | Protein per lb body weight | Example (70kg/154lb person) |
|---|---|---|---|
| Sedentary | 0.8g/kg | 0.36g/lb | 56g per day |
| Lightly Active | 1.0-1.2g/kg | 0.45-0.55g/lb | 70-84g per day |
| Moderately Active | 1.2-1.4g/kg | 0.55-0.64g/lb | 84-98g per day |
| Very Active | 1.4-1.7g/kg | 0.64-0.77g/lb | 98-119g per day |
| Strength Training | 1.6-2.0g/kg | 0.73-0.91g/lb | 112-140g per day |
High-Quality Protein Sources
Animal-Based Proteins
- Lean Meats: Chicken breast, turkey, lean beef (20-25g per 100g)
- Fish & Seafood: Salmon, tuna, cod, prawns (18-25g per 100g)
- Dairy: Greek yoghurt, cottage cheese, milk (10-20g per serving)
- Eggs: Whole eggs, egg whites (6g per large egg)
Plant-Based Proteins
- Legumes: Lentils, chickpeas, black beans (8-9g per 100g cooked)
- Nuts & Seeds: Almonds, walnuts, chia seeds (15-25g per 100g)
- Grains: Quinoa, oats, whole wheat bread (3-8g per serving)
- Soy Products: Tofu, tempeh, edamame (8-15g per serving)
Protein Timing and Distribution
Research suggests that distributing protein intake evenly throughout the day optimises muscle protein synthesis. Aim for 20-30g of protein per meal, with post-workout protein consumption within 2 hours of exercise being particularly beneficial for recovery and muscle building.
Post-Exercise Recommendation: Consume 20-25g of high-quality protein within 30 minutes to 2 hours after resistance training to maximise muscle protein synthesis and recovery.
Frequently Asked Questions
For healthy individuals, moderate increases above recommended amounts are generally safe. However, extremely high protein intakes (>2.5g/kg) may stress the kidneys and liver. Always consult a healthcare professional if you have kidney or liver conditions.
Most people can meet their protein needs through whole foods. Supplements can be convenient for athletes, those with limited food access, or specific dietary restrictions. Whole food sources provide additional nutrients that supplements may lack.
Adults over 65 may need slightly higher protein intake (1.0-1.2g/kg) to prevent muscle loss (sarcopenia). Children and adolescents also require more protein relative to body weight to support growth and development.
Protein quality refers to how well a protein source provides essential amino acids. Animal proteins are typically “complete,” whilst plant proteins often need to be combined. Focus on variety to ensure you get all essential amino acids.