Protein Calculator
Protlys
Find your daily protein target
Based on nutrition science. Takes 30 seconds and gives you a practical number to use.
Step 1 — Your weight
kg
Step 2 — Biological sex
ScienceBiological sex is used only as a calculation adjustment for differences in average lean mass.
Step 3 — Activity level
ScienceActivity level helps contextualise your protein requirement. The target is still calculated from body weight and your selected goal.
Step 4 — Your goal
ScienceActive individuals commonly use higher protein intakes than the general minimum. This calculator gives an estimate, not medical advice.
Your daily protein target
—g / day
WHO minimum (0.8g/kg)Athletic (2.2g/kg)
What that looks like per day
—PER MEAL
(3 meals)
(3 meals)
—PER SNACK
(2 snacks)
(2 snacks)
—PER KG
BODY WEIGHT
BODY WEIGHT
TipSpreading protein across meals can make it easier to reach your daily intake.
Estimates are for general information and are not medical advice. Speak with a registered dietitian for personalised guidance.