Protein Calculator: Choose Your Goal
Protein needs vary significantly by goal, age, sex, and activity level. Select your context below for a personalised target — each calculator uses evidence-based ranges specific to that population.
1.6–2.2 g/kg / day
Maximise hypertrophy. Targets are calibrated for progressive resistance training and optimal MPS.
Calculate →1.2–2.0 g/kg / day
Higher protein preserves lean mass in a caloric deficit and keeps you fuller for longer.
Calculate →1.2–2.0 g/kg / day
Accounts for hormonal differences, menopause, pregnancy considerations, and lean-mass goals.
Calculate →1.4–2.2 g/kg / day
Sport-specific targets for endurance, strength, and team sport athletes with high training loads.
Calculate →1.0–1.6 g/kg / day
Anabolic resistance means older adults need more protein per meal and per day to maintain muscle mass.
Calculate →1.3–1.8 g/kg / day
Trimester-aware targets for fetal development, maternal health, and postpartum recovery.
Calculate →0.8–1.2 g/kg / day
Stable weight and general health. Based on the updated 2025–2026 dietary guidelines for active adults.
Calculate →Not Sure Which to Choose?
Building muscle: Use the Muscle Gain calculator. It sets protein at 1.6–2.2 g/kg — the range validated by multiple meta-analyses for maximising muscle protein synthesis.
Losing weight: Use the Weight Loss calculator. Higher protein (1.2–2.0 g/kg) preserves lean mass during a deficit and reduces hunger.
General active adult: The main Protein Calculator covers all goals with a goal selector — use that if you want flexibility.
Special populations: Women, seniors, athletes, and pregnancy each have calculators with population-specific adjustments — use those for more accurate targets.