Daily protein calculator

This calculator provides a general guide to how much protein you may need each day, based on your body weight, age and activity level.

Your protein target is calculated using:

Body weight (kg) × protein factor (g/kg) = estimated daily protein target

Protein needs vary from person to person, so this calculator is intended for generally healthy adults and should not replace individualised nutrition advice.

If you are pregnant or breastfeeding, have kidney disease or another medical condition, are recovering from illness or surgery, or have been advised to follow a specific protein intake, speak with your doctor or an Accredited Practising Dietitian before using this calculator.

How were these protein ranges developed?

The protein ranges used in this calculator have been informed by guidance from Dietitians Australia and the Australian Institute of Sport (AIS), as well as relevant peer-reviewed research and sports nutrition literature.

The calculator’s protein factors and logic have also been reviewed and checked by an Accredited Practising Dietitian (APD) to ensure they are appropriate as a general guide for healthy adults.

Why does activity level matter?

The more active you are, the more protein your body may need to support muscle repair, recovery and adaptation.

Exercise, particularly resistance and strength training, creates stimulus for your muscles to adapt and become stronger. Protein provides the amino acids your body needs to repair and maintain muscle tissue.

That’s why the calculator uses a higher protein factor as activity increases.

Importantly, more protein isn’t always better. Your overall protein intake should match your activity, goals and individual needs.

Why does age matter for protein intake?

As we get older, maintaining muscle becomes increasingly important.

Ageing is naturally associated with a gradual loss of muscle mass and strength. Our muscles also become less responsive to the muscle-building effects of protein and exercise, a process sometimes referred to as anabolic resistance. This means older adults may benefit from a higher protein intake, spread out across all our day’s meals, to help maintain muscle mass, strength and physical function.

For women, the perimenopausal and postmenopausal years can also bring changes in body composition, including changes in muscle mass. Adequate protein combined with resistance exercise can help support muscle health during this stage of life.

Men also experience age-related changes in muscle mass and strength, making adequate protein and regular exercise important for maintaining muscle as they get older.

That’s why the calculator uses a higher protein factor for adults aged 55+.

Bottom line

Your protein target is an estimate, not a magic number. Your needs can change depending on your body composition, exercise routine, health, goals and life stage.

Use this calculator as a starting point and speak with an Accredited Practising Dietitian for personalised advice.