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Protein Calculator

Find out exactly how much protein you need each day — in grams and per meal — based on your bodyweight, activity, and whether you're losing fat, maintaining, or building muscle.

If you have a lot of fat to lose, basing on goal weight avoids over-estimating
Your daily protein target
—g / day
— grams per meal
Low end
—
g / day
Your target
—
g / day
High end
—
g / day

What that looks like on a plate

Protein is one of three macros. See your full carbs & fat split with the Macro Calculator →

Hit your protein every single day

NutriBalance shows your remaining protein in real time as you log meals — by barcode scan or AI food photo — so you always know how much you have left. 14-day free trial, then $12.99 AUD/month.

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How it works

How much protein you actually need

The official RDA of 0.8 g/kg is the bare minimum to avoid deficiency in a sedentary person — not the amount that's optimal if you train or are changing your body composition. A large body of sports-nutrition research (summarised by the International Society of Sports Nutrition) supports 1.6–2.2 g per kg of bodyweight for active people.

Protein targets by goal

Lose fat: 2.0–2.4 g/kg — the highest range, to protect muscle in a deficit and stay full
Maintain / general health: 1.6–1.8 g/kg — supports recovery and lean mass
Build muscle: 1.8–2.2 g/kg — fuels muscle protein synthesis in a surplus
Higher training frequency nudges you toward the top of each range.

Why spread it across meals?

Muscle protein synthesis responds best to roughly 0.3–0.4 g/kg per meal. Splitting your total across 3–5 meals — rather than one big hit — keeps synthesis elevated through the day. That's why this calculator shows a per-meal number.
FAQ

Frequently asked questions

It depends on your goal and how active you are. For active people, research supports 1.6–2.2 g per kg of bodyweight: about 1.6–1.8 g/kg for maintenance, 1.8–2.2 g/kg for muscle gain, and up to 2.2–2.4 g/kg when cutting calories to protect muscle. The calculator above gives you an exact number in grams.
In a calorie deficit your body can break down muscle tissue for energy. Eating more protein (around 2.2 g/kg) tells it to hold onto lean mass and burn stored fat instead. Protein is also the most filling macronutrient, so a higher intake keeps hunger down and makes the deficit far easier to stick to.
For most people, current bodyweight is fine. But if you carry a lot of body fat, that can over-estimate your needs — fat tissue doesn't require protein to maintain. In that case, base your target on your goal weight (or lean body mass). The calculator lets you switch between the two.
For healthy people, intakes up to roughly 3 g/kg have been shown to be safe in controlled studies. Past the point your muscles can use it, extra protein just adds calories with no further benefit. If you have existing kidney disease, follow your doctor's guidance rather than a general calculator.
Track it day to day. NutriBalance shows your remaining protein in real time as you log meals via barcode scanner, AI food photo, or search — so if you're behind by dinner you'll know to add a protein source. Set the gram target from this calculator and let the app handle the running total.