Protein Calculator Australia
Estimate your daily protein intake in Australia based on body weight, activity level, age, and goal. Use Australian/NZ guidelines (0.8–1.6 g/kg) for maintenance, muscle gain, or fat loss. Informational only—consult professionals.
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Australian/NZ Protein Guidelines
| Category | Recommendation (g/kg/day) |
|---|---|
| General Adults (Maintenance) | 0.8–1.2 |
| Active Adults / Athletes | 1.2–1.6 |
| Muscle Gain | 1.4–1.8 |
| Fat Loss | 1.2–1.6 |
| Older Adults (65+) | 1.0–1.2 |
Based on NHMRC and Australian Sports Commission guidelines
Calculate Your Protein Needs
Target Protein for Target Weight
Estimate protein needs if you reach a target body weight.
How it Works
Protein needs are expressed as grams per kilogram of body weight. We select a multiplier based on your gender, age, activity level, and goal (maintenance, muscle gain, fat loss).
Formula: Daily Protein (g) = Body Weight (kg) × Multiplier (g/kg)
The multiplier ranges from 0.8 g/kg for sedentary adults to 1.6+ g/kg for very active individuals or those pursuing muscle gain.
Example
Inputs:
- Gender: Female
- Age: 30 years
- Body Weight: 65 kg
- Activity: Moderately Active
- Goal: Muscle Gain
Calculation:
- Multiplier: 1.5 g/kg (moderate activity + muscle gain)
- Daily Protein = 65 kg × 1.5 g/kg = 97.5 g/day
Result: Aim for approximately 97.5 grams of protein per day.
Tips & Notes
- Older adults (65+) may need slightly higher protein (1.0–1.2 g/kg) to prevent sarcopenia (muscle loss).
- For muscle gain, a modest increase over maintenance is recommended (1.4–1.8 g/kg).
- During fat loss, higher protein (1.2–1.6 g/kg) helps preserve lean mass.
- Spread protein throughout the day (20-30g per meal) for optimal muscle protein synthesis.
- Quality matters: Choose lean meats, fish, eggs, dairy, legumes, and plant-based proteins.
FAQs
Disclaimer
Informational estimate only. Protein needs vary by individual factors and health status. Consult qualified nutrition or medical professionals for personalized advice.