Protein Intake Calculator Australia – Daily Protein Needs in Grams
Use this free protein intake calculator for Australia to find your daily protein in grams. Enter your weight in kg or lb, your sex, age and goal, and get a range based on Australian reference values and sports nutrition research. Then turn that target into serves of protein powder or bars.
Protein intake calculator
Enter your weight and press calculate.
Protein powder serving calculator
Enter the protein per serve from the label and how much you want from it.
Your servings will appear here.
How much protein do I need per day?
The Australian and New Zealand Nutrient Reference Values set the recommended dietary intake (RDI) for protein at 0.84 g per kg of body weight for men and 0.75 g per kg for women aged 19 to 70. Over 70 it rises to 1.07 g/kg for men and 0.94 g/kg for women. That is the amount to avoid deficiency, not necessarily the best amount for training or recovery. Sports nutrition guidelines suggest about 1.2 to 2.0 g per kg a day for people who train regularly.
| Goal | Protein per kg of body weight |
|---|---|
| General health (adult) | 0.75 to 1.0 g (from the RDI up) |
| Older adult (over 70) | 0.94 or 1.07 to 1.2 g (from the RDI up) |
| Active, regular exercise | 1.2 to 1.6 g |
| Endurance training | 1.2 to 1.7 g |
| Build muscle | 1.6 to 2.2 g |
| Lose fat, keep muscle | 1.6 to 2.4 g |
Worked example: a 70 kg person building muscle aims for 70 × 1.6 = 112 g up to 70 × 2.2 = 154 g a day. Over four meals, that is roughly 28 to 38 g each.
Protein intake calculator to build muscle
To build muscle, most research supports 1.6 to 2.2 g of protein per kg of body weight a day, combined with resistance training and enough total energy. Choose "Build muscle and strength" above.
Female protein intake calculator: what women need
Women have a slightly lower RDI (0.75 g/kg) than men because of body size, but the training ranges are per kg, so active women use the same 1.2 to 2.0 g/kg guidance. Choose "Female" above for the right reference value.
Spreading protein through the day
Spreading protein across three to five meals, with about 20 to 40 g per sitting, supports muscle repair better than eating most of it in one meal. A protein bar, a shake or a handful of nuts can fill the gaps.
Protein from food and supplements
Most people can reach their target with meat, fish, eggs, dairy, legumes, tofu, nuts and seeds. Powder is a convenient top-up:
- Whey protein mixes easily and is widely used around training.
- Plant protein suits vegan and dairy-free diets.
- All protein powders from Wallaby Wellness.
Frequently asked questions
How much protein do I need per day?
Healthy adults need at least 0.75 to 0.84 g per kg of body weight a day, according to Australian reference values. People who exercise regularly often aim for 1.2 to 2.0 g per kg.
How much protein do I need to build muscle?
Most research supports about 1.6 to 2.2 g per kg per day combined with resistance training and enough total energy.
Is too much protein harmful?
For healthy people, intakes within these ranges are generally considered safe. People with kidney disease or other medical conditions should get advice from their doctor or an accredited practising dietitian before raising protein intake.
Do I need protein powder?
No. Powder is a convenient way to reach a target, not a requirement. Food can supply all the protein most people need.
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General information only, not medical advice. Not suitable for children, or for people who are pregnant, breastfeeding or living with kidney disease or other medical conditions.