Protein is the most important macronutrient for body composition and recovery. This calculator gives you a research-backed daily protein target.
Protein Calculator
How many grams of protein you need each day for fat loss, muscle gain, endurance or maintenance.
AU
Protein for Australians
The NHMRC Recommended Dietary Intake (RDI) for protein is 0.84 g/kg for Australian adult men and 0.75 g/kg for women — that's the minimum to prevent deficiency. For body composition, weight management or training, Sports Dietitians Australia recommend 1.2–2.2 g/kg/day. Aussie protein sources to hit your target: lean beef and lamb, chicken breast, eggs, Greek yoghurt, tinned tuna, and legumes.
Australian sources: NHMRC NRV — Protein
Frequently asked questions
Is 1 g per pound enough protein? +
Yes — research shows diminishing returns above about 1.0 g/lb (2.2 g/kg) for most lifters.
Can too much protein hurt my kidneys? +
Not in healthy kidneys, even at very high intakes — this is a long-standing myth.
How much protein per meal? +
20-40 g per meal, 3-5 times a day, maximizes muscle protein synthesis.
Related calculators
Macro Calculator
Get your protein, carb and fat macros for cutting, bulking, maintenance, keto or low-carb diets.
BMR CalculatorCalculate your Basal Metabolic Rate — the calories your body burns at complete rest.
TDEE CalculatorCalculate your Total Daily Energy Expenditure — the total calories your body burns each day.
Macro CalculatorGet your protein, carb and fat macros for cutting, bulking, maintenance, keto or low-carb diets.