Estimate a daily protein target in grams from your body weight and the goal you choose. NHMRC reference values and sports-nutrition context are explained below the calculator.
The NHMRC Recommended Dietary Intake for healthy adults aged 19 to 70 is 0.84 g/kg per day for men and 0.75 g/kg for women (higher after 70). 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 53 to 59 g at the reference intake up to about 112–154 g in sports-nutrition research ranges. Your exact target depends on your weight, activity level and goal.
Result = body weight × the factor for the goal you choose. Height, age and sex are not used in this calculation.
| 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 Recommended Dietary Intake (RDI) is the level expected to meet the needs of nearly all healthy people of a given age and sex. It is a general-population reference, not a sports-nutrition target, so active people and those with muscle-building goals often look at higher intakes discussed in sports nutrition research.
| 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 | Individual; NHMRC RDI is higher after 70 (see below) | Ask a dietitian |
| Option in the calculator | Factor used | Result for 75 kg |
|---|---|---|
| Sedentary (NHMRC baseline) | 0.75 g/kg | 56 g |
| Moderately active | 1.0 g/kg | 75 g |
| Weight loss (preserve muscle) | 1.2 g/kg | 90 g |
| Strength training / hypertrophy | 1.6 g/kg | 120 g |
| Endurance athlete | 1.8 g/kg | 135 g |
| Elite / heavy strength athlete | 2.2 g/kg | 165 g |
These factors are the calculator's own simple settings, and they are not identical to the research ranges in the table above (for example, research on fat loss often uses higher values than the 1.2 g/kg option). Treat them as starting points. The reference-point row in the results uses 0.75 g/kg for everyone.
| Group | Men (RDI, g/kg/day) | Women (RDI, g/kg/day) |
|---|---|---|
| 19 to 70 years | 0.84 | 0.75 |
| Over 70 years | 1.07 | 0.94 |
These are Nutrient Reference Values for healthy Australians and New Zealanders. Pregnancy, breastfeeding, growth in children and teenagers, illness and medical conditions have different needs. The NHMRC does not set an upper limit in grams per day.
A 75 kg person choosing "Strength training" (1.6 g/kg): 75 × 1.6 = 120 g of protein a day, which is 480 kcal (about 2,008 kJ). Split across three meals that is 40 g each, or 30 g each across four. A 60 kg person choosing "Sedentary" (0.75 g/kg): 60 × 0.75 = 45 g a day. The per-meal rows are plain division and are not a recommended serving size.
Speak to a GP or accredited practising dietitian before raising protein if you have kidney disease or reduced kidney function, are pregnant or breastfeeding, are under 18, are older with a poor appetite or unplanned weight loss, have a history of disordered eating, or follow a restricted diet. Related tools: TDEE calculator, macro calculator, calorie deficit calculator and protein tracker.
| 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?
Sports-nutrition research on resistance training commonly uses intakes of about 1.6 to 2.2 g of protein per kg of body weight per day. For a 75 kg person that is roughly 120 to 165 g daily. These are research ranges, not NHMRC recommendations, and individual needs vary. Many people find it practical to spread protein across the day, but individual needs and preferences vary.
Is too much protein harmful?
Protein needs vary between individuals, and higher protein intakes are not suitable for everyone. People with kidney disease or other medical conditions, and anyone considering a significantly higher protein intake, should speak with their doctor or an accredited practising dietitian first.
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 healthy adults aged 19 to 70, the NHMRC Recommended Dietary Intake is 0.84 g/kg per day for men and 0.75 g/kg for women. Sports-nutrition research for people training hard often uses higher ranges, around 1.6 to 2.2 g/kg. For a 70 kg person that is roughly 53 to 59 g at the reference intake. Enter your weight above for a figure based on the goal you choose.
How much protein should I eat to build muscle?
Sports-nutrition research on resistance training commonly uses about 1.6 to 2.2 grams of protein per kilogram of body weight per day, combined with training. These are research ranges, not NHMRC recommendations. Many people find it practical to spread protein across the day.
How much protein do I need for weight loss?
Sports-nutrition research has often used higher protein intakes during weight loss to help preserve muscle, and some people find protein helps them feel full. Needs are individual, and this calculator's "Weight loss" option uses 1.2 g/kg, so compare it with the research ranges above and ask an accredited practising dietitian if you want a personalised plan.
Is it possible to eat too much protein?
Protein needs vary between individuals, and very high intakes can crowd out other foods. If you have kidney disease or another medical condition, or are considering a significantly higher intake, check with your doctor or an accredited practising dietitian, as your needs should be individually managed.
How much protein do older adults need?
The NHMRC Recommended Dietary Intake rises after age 70, to 1.07 g/kg per day for men and 0.94 g/kg for women. Individual needs depend on health, appetite and activity, and resistance exercise is also important for muscle. Ask a GP or accredited practising dietitian what suits you.
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.