Calculate your daily protein requirements based on body weight, activity level, and goals. Includes NHMRC and sports nutrition recommendations.
Most adults need about 0.8 grams of protein per kilogram of body weight per day for basic health. Active people and those building muscle need more — around 1.6 to 2.2 g/kg. For a 70 kg person, that ranges from roughly 56 g for general health up to about 112–154 g when training hard. Your exact target depends on your weight, activity level and goal.
| Metric | Value |
|---|
| Food | Protein per 100g |
|---|---|
| Chicken breast (cooked) | 31g |
| Canned tuna (in water) | 26g |
| Greek yoghurt | 10g |
| Eggs (2 large) | 13g |
| Lentils (cooked) | 9g |
| Beef (lean, cooked) | 28g |
| Cottage cheese | 11g |
| Edamame | 11g |
The protein calculator multiplies your body weight by a factor based on your activity level and goal. That is the simplest, most widely used method.
Protein needs rise with activity and change with your goal. These ranges are based on sports-nutrition and dietetic guidelines.
| Goal / Group | Protein (per kg/day) | For a 70 kg Person |
|---|---|---|
| General health (sedentary) | 0.8 g/kg | ~56 g |
| Active adults | 1.2–1.4 g/kg | ~84–98 g |
| Muscle gain / strength training | 1.6–2.2 g/kg | ~112–154 g |
| Weight loss (preserve muscle) | 1.6–2.4 g/kg | ~112–168 g |
| Endurance athletes | 1.2–1.6 g/kg | ~84–112 g |
| Older adults (healthy ageing) | 1.0–1.2 g/kg | ~70–84 g |
Protein helps with both goals, but for different reasons. During weight loss, a higher protein intake protects muscle and keeps you fuller. For muscle gain, protein supplies the building blocks your body uses to repair and grow tissue after training.
| Goal | Why Protein Helps | Target |
|---|---|---|
| Weight loss / fat loss | Preserves muscle, increases fullness | 1.6–2.4 g/kg |
| Muscle gain | Provides material to build new muscle | 1.6–2.2 g/kg |
| Maintenance | Maintains muscle and body functions | 1.2–1.6 g/kg |
Both can meet your needs. Animal proteins are "complete" (all essential amino acids); most single plant proteins are "incomplete", but combining sources easily solves this.
| Type | Examples | Notes |
|---|---|---|
| Animal protein | Chicken, fish, eggs, dairy, beef | Complete; high per-serve protein |
| Plant protein | Lentils, beans, tofu, nuts, grains | Combine sources for all amino acids |
The NHMRC Recommended Dietary Intake (RDI) for protein is 0.75g/kg/day for adults. Sports Dietitians Australia recommends higher intakes for athletes.
Protein requirements vary significantly depending on your goals, age, body weight, and activity level. The NHMRC (National Health and Medical Research Council) Recommended Dietary Intake (RDI) of 0.75g/kg/day is the minimum to prevent deficiency — it is not the optimal amount for active individuals or those with muscle-building goals.
| Goal / Population | Protein per kg BW/day | For 70 kg person |
|---|---|---|
| Sedentary adult (NHMRC minimum) | 0.75 g/kg | 52.5 g/day |
| General active (3-4 days exercise) | 1.2–1.6 g/kg | 84–112 g/day |
| Muscle building (resistance training) | 1.6–2.2 g/kg | 112–154 g/day |
| Fat loss (preserve muscle) | 1.8–2.4 g/kg | 126–168 g/day |
| Endurance athlete | 1.4–1.7 g/kg | 98–119 g/day |
| Older adults 50+ (prevent sarcopenia) | 1.2–1.6 g/kg | 84–112 g/day |
| Food | Serve Size | Protein | Calories |
|---|---|---|---|
| Chicken breast (cooked) | 150g | ~45g | ~248 cal |
| Tuna (canned, drained) | 185g tin | ~40g | ~180 cal |
| Greek yoghurt (plain) | 200g | ~18g | ~140 cal |
| Eggs (large) | 2 eggs | ~13g | ~140 cal |
| Tofu (firm) | 150g | ~18g | ~130 cal |
| Legumes (chickpeas, cooked) | 200g | ~17g | ~218 cal |
How much protein per day for muscle building?
Research consistently supports 1.6-2.2g of protein per kg of bodyweight per day for maximising muscle protein synthesis. For a 75kg person: 120-165g protein daily. There is little evidence that exceeding 2.2g/kg produces additional muscle gains. Distribute across 3-4 meals of 30-40g each for optimal absorption and muscle protein synthesis stimulation.
Is too much protein harmful?
For healthy adults with normal kidney function, protein intakes up to 2.5g/kg/day appear safe. High protein intake is contraindicated for individuals with existing kidney disease — consult your doctor before significantly increasing protein. The NHMRC upper safe intake level for protein has not been defined for healthy adults. Claims that high protein 'strains kidneys' in healthy individuals are not well-supported by current research.
What is the best protein source for Australians?
Animal sources (chicken, beef, fish, eggs, dairy) provide complete protein with all essential amino acids. Plant sources (legumes, tofu, tempeh, quinoa) are equally effective but most need to be combined to ensure full amino acid profiles — e.g. rice + legumes, or soy-based foods which are complete on their own. Australians on plant-based diets can fully meet protein needs with planning.
How much protein do I need per day?
For general health, aim for about 0.8 grams per kilogram of body weight. If you are active or building muscle, 1.6–2.2 g/kg is better. A 70 kg person needs roughly 56 g for basic health, or up to about 154 g when training hard. Enter your details above for a personalised number.
How much protein should I eat to build muscle?
Research supports around 1.6 to 2.2 grams of protein per kilogram of body weight per day for muscle gain, combined with strength training. Going much higher offers little extra benefit. Spreading it across three to four meals, each with 25–40 g, helps your body use it effectively.
How much protein do I need for weight loss?
During weight loss, a higher intake of about 1.6–2.4 g/kg helps preserve muscle and keeps you feeling full, making a calorie deficit easier to sustain. Protein also has a higher thermic effect, meaning your body burns more energy digesting it than it does with fat or carbs.
Is it possible to eat too much protein?
For healthy people, high protein intakes are generally safe, though extremely high amounts offer no added benefit and may crowd out other nutrients. If you have kidney disease or another medical condition, check with your doctor, as your protein needs may be different and should be individually managed.
How much protein do older adults need?
Older adults often benefit from slightly more protein — around 1.0–1.2 g/kg — to help counter the natural muscle loss that comes with ageing. Combined with resistance exercise, adequate protein supports strength, mobility and independence later in life.
Is plant protein as good as animal protein?
Yes, when planned well. Animal proteins are complete on their own, while most single plant proteins are missing one or more amino acids. Eating a variety of plant sources — such as beans with grains — easily provides all the amino acids you need over the day.
Do I need protein supplements?
No. Most people can meet their protein needs from whole foods. Protein powders are simply a convenient option if you struggle to eat enough, are very active, or are on the go. They are a supplement to a good diet, not a requirement.