Protein Calculator
How much protein do you actually need?
Stop guessing your protein. Answer a few quick questions and get your real daily number, plus simple protein and collagen guidance to match, whey or plant. Worked out from your own stats.
Protein questions
Protein, answered simply
How much protein do I actually need?
For general health, most adults do well on roughly 1.2 to 1.6 grams of protein per kilogram of bodyweight per day. If you are training to build muscle, 1.6 to 2.2 grams per kilogram is a common evidence-based range. Losing fat while keeping muscle sits a little higher again. Bodyweight, activity and goal all matter, which is what this calculator accounts for.
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?
Aim for a solid serve of protein at each meal rather than saving it all for one. Spreading it across three to four meals, roughly evenly, helps with muscle repair and keeps you fuller for longer.
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.