Protein Calculator
Explore a general protein range.
Explore a general protein range for adults, then compare it with your usual meals. This tool cannot determine your clinical needs or whether you need a supplement.
Protein questions
Protein, answered simply
How much protein do I actually need?
Population protein reference values and sports-nutrition ranges answer different questions. This tool displays a broad goal-based range; it does not measure your requirement. Read the protein guide and compare with usual meals. Medicines, health conditions, pregnancy and major weight changes need individual advice.
Do I need a protein powder to hit my target?
No. Food comes first, and many people reach their target from meals alone. Protein powder is simply a convenient, cost-effective top-up on busy days or when a meal falls short. Use it to fill the gap, not to replace real food.
How should I spread protein across the day?
Including protein foods across meals can make an agreed daily plan more manageable. The number and size of meals should fit your appetite, routine and individual advice; the calculator does not prescribe a meal schedule.
Is this calculator medical advice?
No. It gives a general, science-informed starting point, not personalised medical or dietetic advice. If you are pregnant, managing a health condition or have kidney concerns, talk to your GP or a registered dietitian before making big changes.