Protein Calculator

Protein is an essential macronutrient that your body needs to grow, repair and maintain cells. Proteins are made up of amino acids, which your body uses to make new proteins, including bone and muscle, as well as hormones and enyzymes, although it can be used as an energy source.

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Your body can make some amino acids, but others need to come from your diet. Protein is found in a number of foods and your daily protein requirements can be achieved through your food choices. The most protein-rich food sources include meat, fish, eggs, dairy products, legumes, nuts and seeds.

Protein is critical for the maintenance of optimal health⁴. It’s a building block of your organs and tissues and plays an important role in the growth and renewal of your cells⁵.
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Protein is also a non-negotiable nutrient for muscle growth and maintenance. It’s similarly important on a weight loss journey as it reduces your appetite, keeps you feeling fuller for longer and helps curb cravings.
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Multiple studies have found that high-protein, low-calorie diets lead to greater weight loss and fat mass reduction, as well as improved maintenance of lean muscle, compared to low-protein, low-calorie diets⁶.

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Your protein requirements differ for several reasons, including your age, activity level, your overall health and your body weight and height. Your life stage can also impact how much protein you need, with menopausal women recommended to consume more protein to help prevent menopause-related weight gain².

Women who are breastfeeding also tend to need more protein each day, to help them produce breast milk.

The general recommendations around daily protein consumption is 0.8 grams of protein per kilogram of body weight. For example, if you weighed 80kg, the equation would be: 80kg × 0.8g = 64 grams of protein per day.
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However, this is based purely on your body weight and doesn’t take your activity level or health goals into account. This is what our protein calculator uses to estimate a more nuanced protein intake recommendation.
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If you’re unsure, experts generally recommend trying to achieve around 30 grams of protein per main meal, which will help you maintain a healthy amount of protein, especially if you’re trying to lose weight or build muscle.

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Like most nutrients, you can consume too much protein if you’re overeating protein-rich foods. Plus, it’s important to keep in mind that your body can only use so much.
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There is often a question about how much protein your body can actually absorb, but that is a bit of a trap. After all, as one study notes, the term ‘absorption’ is typically defined in digestive terms as the passage of nutrients from the gut into the systemic circulation, and in that sense, the amount of protein that can be absorbed in a meal is pretty much unlimited⁷.
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Of course, that doesn’t necessarily mean your body can use all of it, and consuming too much protein can create health risks in other areas of your body. Like with many things when it comes to diet, the key to a healthy amount of protein is moderation.
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One study in particular found that the ideal amount of protein per meal for muscle protein synthesis is between 20-25 grams⁷, which on average, seems to be correct. That said, as many studies have noted, numerous factors can come into play, rendering the idea of a perfect amount a little more complex than it initially appears.
After all, the composition of a protein source, along with a person’s metabolism, age, weight and lifestyle, can all affect the way their body processes protein and absorbs amino acids and can have a significant impact on muscle growth and repair.
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In short: It’s important to remember that consuming too much protein can contain serious health risks when it comes to vital organs, although what constitutes ‘too much’ or 'excess protein' is often debated by scientists and medical professionals. That said, many agree that no more than 2 grams of protein per kilogram of your body weight a day is a reasonable recommendation for your total protein intake⁴.

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