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Calculate your daily protein requirements

Everybody needs protein, it's an essential component of every cell in the body. Your body uses protein to build and repair muscle tissue, regulate hormones, maintain your metabolism and support healthy nails, hair and skin.

The Recommended Dietary Intake (RDI) for protein is a modest 0.8 grams of protein per kilogram of body weight. This is the minimum amount of protein you need to meet your basic nutritional requirements and not get sick.

Research shows consuming up to 2 times the RDI of protein is a safe and good range to aim for. This equates roughly to 15% to 25% of total daily calories, and changes depending on your age, sex, and activity level.

What factors impact your protein needs ?

Gender
Gender

Males have on average more lean body mass than females in proportion to total body weight, and therefore require more protein to maintain a stable level of muscle mass.

Age
Age

Protein needs vary depending on age. The older we get the more our bodies depend on sufficient protein intake to support lean muscle maintenance and bone health.

Body Weight
Body Weight

Your body weight is a direct indicator of the muscle mass you have to maintain. 0.8g of protein/Kg of body weight is the minimum daily intake to preserve your body's function.

Activity Level
Activity Level

Protein needs are widely impacted by your activity levels.   Eating a sufficient amount of protein helps to boost your energy levels and improves recovery in a big way. 

What's YOUR target number?

Fill the form below to find out what your recommended daily protein intake.

Gender
Age
Units
Weight
Height
Exercise Level
Your Primary Goal

RESULTS

Protein 9999 Grams Per Day

Fat 9999 Grams Per Day

Carbs 9999 Grams Per Day

Calories 9999 Calories Per Day