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Protein calculator.
How many grams of protein a day your training needs, and how much to aim for at each meal.
How it works
Grams per kilo of bodyweight.
Protein a day = bodyweight (kg) × target (g/kg)
Example: 80 kg training hard at 1.2 to 1.6 g/kg is 96 to 128 g a day.- Training hard: 1.2 to 1.6 g/kg. The Australian Institute of Sport's range for athletes in heavy training, for strength and endurance alike.
- Training while losing weight: 1.6 to 2.4 g/kg. The AIS range for athletes in a weight-loss phase, to help hold on to muscle.
- General health: the NHMRC Recommended Dietary Intake. Men 0.84 g/kg (1.07 g/kg over 70); women 0.75 g/kg (0.94 g/kg over 70).
- Each meal: 0.3 to 0.4 g/kg, spread over 3 to 5 meals and snacks (AIS). That's about 15 to 30 g for most people.
Limits
- For healthy adults. With kidney disease, or when pregnant, talk to your GP or an Accredited Practising Dietitian.
- Most people who train reach these targets from food alone.
Sources
- NHMRC and NZ Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Protein.
- Australian Institute of Sport. Sports Supplement Framework: Isolated protein supplement.