Protein Calculator (Australia)
How much protein do you need a day? This free calculator starts where Australian health authorities start, with the NHMRC Recommended Dietary Intake (RDI), then shows a daily range in grams for your weight, training and goal. It takes about a minute, gives you a number you can plan meals around, and shows exactly how that number was worked out.
The short answer
Most Australians reach the RDI from everyday food. The NHMRC RDI for protein is 0.84 g per kg of body weight a day for men and 0.75 g/kg for women aged 19 to 70, rising to 1.07 and 0.94 g/kg after 70. That is the floor: enough for nearly all healthy adults to avoid falling short. People who train, lift weights or are losing weight commonly aim for 1.2 to 2.2 g/kg.
- 70 kg man, mostly sitting: 59 g RDI, range 59–84 g a day
- 60 kg woman, general health: 45–72 g a day
- 70 kg man lifting weights to build muscle: 112–154 g a day
The calculator needs JavaScript. You can work it out by hand: multiply your weight in kg by the g/kg figures in the table under “How this calculator works”. Never go below your NHMRC RDI.
Protein calculator
The RDI rises after 70, and from 65 the range starts at 1.0 g/kg.
Please enter your age in years (up to 100).
Your result is ready
Your daily protein
Starts at the NHMRC RDI, then sized to your weight, activity and goal.
Aim for about
–g
a day · your range is – ( g/kg)
What this is based on
Your weight × grams of protein per kg. Never below your NHMRC RDI; capped at 2.2 g/kg and 200 g unless the RDI is higher. Not medical advice.
- Your weight
- kg
- Protein per kg
- g/kg
- Range used
- Your daily range
- Aim for
- g a day
- NHMRC RDI (the minimum to avoid deficiency)
- g · g/kg
Your floor
– g a dayYour NHMRC RDI ( g/kg), the minimum to avoid deficiency. Your range starts at or above it. The female RDI at your weight is g; we used the higher figure.
Per meal
Spread g across the day rather than fitting it into one meal.
at each of 3 meals, or about g over 4 meals or snacks.
Meat, fish, eggs, dairy, tofu or legumes first, then build the plate around it.
A practical guide for most people, spread across three or four meals or snacks.
Protein per serve for common Australian foods is listed further down this page.
What g could look like
Everyday Australian foods. Protein per serve from the Australian Food Composition Database (FSANZ, Release 3). Add vegetables, grains and fruit as usual.
A target this high is hard to reach from these foods alone. Bigger serves, extra snacks, or a chat with an Accredited Practising Dietitian can help.
This day is fully plant-based. Vegetarians can also use eggs, yoghurt, milk and cheese from the food table below.
Keep your amino pool topped up between meals
Recov keeps your amino pool topped up between meals. Your whole bloodstream carries only 2 to 3 g of amino acids at any moment, and six tablets of Recov deliver roughly that entire amount, already broken down into peptides your body absorbs directly.
Peptides absorb in 15 to 25 minutes, whereas whole protein takes 3 to 5 hours to digest. So while your last meal is still being digested, six tablets with water are an easy way to keep the pool topped up until the next one.
Taken alongside food, not instead of it: meat, fish, eggs, dairy, legumes and soy still cover most of a protein target. Recov adds all 20 amino acids and naturally occurring heme iron, with no shaker or powder, and it’s dairy-free and lactose-free.
Recov is made from porcine plasma, so it isn’t suitable for vegetarians, vegans or anyone who avoids pork.
See Recov Protein ConcentrateHow much protein can you absorb at once?
Email me my target and a 3-day high-protein food plan
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This tool is for adults
Protein needs change quickly while you’re still growing, so this calculator is built for people 18 and over. Please see your GP or an Accredited Practising Dietitian for advice that fits you.
Please get personal advice
With a kidney or liver condition, diabetes, or a history of disordered eating, the right protein intake depends on your health and treatment. Please speak to your GP or an Accredited Practising Dietitian (APD) rather than using a general calculator.
Protein in pregnancy and breastfeeding
The NHMRC RDI is g of protein a day . Needs vary, so please talk to your GP, midwife or an Accredited Practising Dietitian about what’s right for you.
Protein while breastfeeding
The NHMRC RDI is 67 g of protein a day while breastfeeding (63 g at age 18). Needs vary, so please talk to your GP or an Accredited Practising Dietitian about what’s right for you.
Not suitable for people with kidney disease or other conditions where protein is restricted, or during pregnancy or breastfeeding, without advice from your GP or an Accredited Practising Dietitian.
Your result isn’t saved to an account. If you copy the share link, it holds your answers, including your weight, after the # in the address, so share it only with people you choose.
How this calculator works
The maths is simple and fixed: daily protein (g) = your weight (kg) × grams per kg. Every result is a range, and it never goes below your NHMRC RDI. The range above the RDI comes from published sports-nutrition and ageing research, matched to your activity, strength training and goal. “Aim for” is the middle of the range, rounded to the nearest 5 g. The top is capped at 2.2 g/kg and at 200 g a day (unless your RDI is higher), so a heavy body weight doesn’t produce an unrealistic number.
Step 1: the floor (NHMRC RDI)
| Group | RDI per kg | RDI per day* |
|---|---|---|
| Men 19–70 | 0.84 g/kg | 64 g |
| Women 19–70 | 0.75 g/kg | 46 g |
| Men over 70 | 1.07 g/kg | 81 g |
| Women over 70 | 0.94 g/kg | 57 g |
| Pregnancy (2nd and 3rd trimesters), 19–50 | 1.0 g/kg | 60 g |
| Breastfeeding, 19–50 | 1.1 g/kg | 67 g |
Step 2: your range
| Your profile | Range | Evidence |
|---|---|---|
| General health, mostly sitting | RDI to 1.2 g/kg | NHMRC |
| Adults 65 and over | 1.0–1.2 g/kg | PROT-AGE study group (Bauer 2013) |
| Exercise 1–4 times a week | 1.2–1.6 g/kg | ISSN position stand (Jäger 2017) |
| Exercise 5+ times a week, or endurance | 1.4–2.0 g/kg | ISSN position stand (Jäger 2017) |
| Strength training to build muscle | 1.6–2.2 g/kg | Morton 2018 meta-analysis; ISSN |
| Lose weight, little training | 1.2–1.6 g/kg | CSIRO Total Wellbeing Diet |
| Lose weight with strength training | 1.6–2.2 g/kg | ISSN; Morton 2018 |
Worked example: a 70 kg man who lifts weights to build muscle has an RDI of 59 g (0.84 × 70). His range is 1.6 to 2.2 g/kg, which is 112 to 154 g a day, so he’d aim for about 135 g. A 75 kg woman over 70 eating for general health has an RDI of 71 g (0.94 × 75) and a range of 75 to 90 g.
Australian RDI vs training targets
The RDI and a training target answer different questions. The NHMRC RDI is the daily amount that meets the needs of nearly all (97 to 98%) healthy people in a group. It’s set to prevent a shortfall, which is why it works as a floor. It was never designed as the ideal intake for someone lifting weights four times a week, running long distances or trying to lose fat without losing muscle.
Sports-nutrition research looks at a different outcome: how much protein supports the muscle people build and keep when they train. The International Society of Sports Nutrition puts most exercising people at 1.4 to 2.0 g/kg a day. A 2018 meta-analysis of resistance-training studies (Morton and colleagues) found the extra muscle gained from more protein levelled off at about 1.6 g/kg, with 2.2 g/kg covering almost everyone. Older adults have their own guidance: the PROT-AGE group recommends at least 1.0 to 1.2 g/kg a day from 65.
Is there a ceiling? The NHMRC sets no upper limit for protein, because there isn’t enough data to set one. It does recommend that protein provide 15 to 25% of your daily energy, with 25% as the upper guide. For most healthy adults the ranges in this calculator sit comfortably inside that.
Spreading protein across the day
Your daily total matters most, and spreading it out helps. Rather than one big serve at dinner, aim for 20 to 40 g at each meal, spread across three or four meals or snacks. That’s roughly a palm-sized piece of meat or fish, two eggs with a tub of yoghurt, or a bowl of lentils with tofu. The ISSN suggests about 0.25 g/kg, or 20 to 40 g, per serve, spread evenly every three to four hours. CSIRO’s research for its Total Wellbeing Diet puts the threshold at 25 to 30 g per main meal.
High-protein foods in Australia
Protein per typical serve, worked out from the Australian Food Composition Database (AFCD, Release 3) published by Food Standards Australia New Zealand. Values are for the food as eaten.
| Food and serve | Protein per serve | Per 100 g |
|---|---|---|
| Lean rump steak, grilled, 100 g | 32 g | 32.0 g |
| Kangaroo fillet, grilled, 100 g | 30 g | 30.1 g |
| Chicken breast, grilled, 100 g | 30 g | 29.8 g |
| Tuna in water, drained, 100 g | 26 g | 26.1 g |
| Atlantic salmon, grilled, 100 g | 23 g | 22.9 g |
| Cottage cheese, 100 g | 17 g | 17.0 g |
| Lentils, boiled, 1 cup (200 g) | 15 g | 7.3 g |
| Firm tofu, 200 g | 26 g | 12.8 g |
| 2 eggs, hard-boiled (100 g) | 12 g | 12.4 g |
| Natural yoghurt, 200 g | 10 g | 5.1 g |
| Cheddar cheese, 40 g | 10 g | 24.6 g |
| Peanut butter, 2 tbsp (40 g) | 10 g | 24.3 g |
| Chickpeas, canned, drained, 150 g | 9 g | 6.3 g |
| Soy milk, 1 cup (250 g) | 9 g | 3.7 g |
| Milk, 1 cup (250 g) | 8 g | 3.3 g |
| 2 slices wholemeal bread (70 g) | 7 g | 10.4 g |
Keep your amino pool topped up between meals
Recov keeps your amino pool topped up between meals. Your whole bloodstream carries only 2 to 3 g of amino acids at any moment, and six tablets of Recov deliver roughly that entire amount, already broken down into peptides your body absorbs directly.
Peptides absorb in 15 to 25 minutes, whereas whole protein takes 3 to 5 hours to digest. So while your last meal is still being digested, six tablets with water are an easy way to keep the pool topped up until the next one.
Taken alongside food, not instead of it: meat, fish, eggs, dairy, legumes and soy still cover most of a protein target. Recov adds all 20 amino acids and naturally occurring heme iron, with no shaker or powder, and it’s dairy-free and lactose-free.
Recov is made from porcine plasma, so it isn’t suitable for vegetarians, vegans or anyone who avoids pork.
See Recov Protein ConcentrateHow much protein can you absorb at once?
Who should not use this calculator
- Anyone under 18. Children and teenagers have their own NHMRC values because they’re still growing.
- People with kidney or liver disease, or any condition where protein is restricted. Your GP or specialist should set your intake.
- People with diabetes or a history of disordered eating. A dietitian can build a plan around your health and treatment.
- During pregnancy or breastfeeding. The NHMRC RDI is 60 g a day in the second and third trimesters and 67 g while breastfeeding; talk to your GP, midwife or dietitian about your own needs.
Protein calculator FAQs
How do you calculate your protein requirements?
Multiply your body weight in kilograms by a grams-per-kilo figure. Start with the NHMRC RDI (0.84 g/kg for men and 0.75 g/kg for women aged 19 to 70) as your floor, then use a higher figure if you train or are losing weight: about 1.2 to 1.6 g/kg for regular exercise and 1.6 to 2.2 g/kg for strength training. The calculator above does this for you.
How much protein does a 70 kg person need?
The NHMRC RDI is 59 g a day for a 70 kg man and 53 g for a 70 kg woman. If you exercise a few times a week the range is about 84 to 112 g; five or more sessions a week takes it to 98 to 140 g; and for someone lifting weights to build muscle it’s 112 to 154 g a day.
How much protein do I need per day in Australia?
The NHMRC RDI is 0.84 g/kg a day for men and 0.75 g/kg for women aged 19 to 70, which is 64 g and 46 g at the reference body weights. Over 70 it rises to 1.07 g/kg (81 g) for men and 0.94 g/kg (57 g) for women. Active people usually aim higher.
Is 100 g of protein a day a lot?
For a 70 kg adult, 100 g is about 1.4 g/kg: above the RDI and typical for people who train regularly. It’s well within the NHMRC guidance of 15 to 25% of energy for most healthy adults. If you have kidney disease, ask your GP before eating this much.
How much protein should a woman in her 40s get?
The RDI is the same for all women aged 19 to 70: 0.75 g/kg a day, or 45 g for a 60 kg woman. With regular exercise the range is about 1.2 to 1.6 g/kg, and strength training pushes it to 1.6 to 2.2 g/kg. Two or three strength sessions a week with protein at each meal is a strong combination at any age.
How many grams of protein should a 70-year-old have daily?
Up to 70, the RDI stays at 0.84 g/kg for men and 0.75 g/kg for women. From 71 it rises to 1.07 g/kg for men and 0.94 g/kg for women. Many experts, including the PROT-AGE group, recommend 1.0 to 1.2 g/kg from age 65, or 70 to 84 g a day for a 70 kg person. Our guide to protein after 50 has more.
What are the signs you need more protein?
Dietitians Australia notes that most Australians get enough protein by following the Australian Guide to Healthy Eating, so true deficiency is uncommon. Tiredness, low appetite or losing muscle can have many causes, so if you notice them, see your GP rather than guessing. The calculator is a good way to check whether your usual meals reach your RDI.
Is 2 eggs a day too much protein?
No. Two eggs give about 12 g of protein, a modest share of a day’s target, and fit well in a varied diet.
How do you get 150 g of protein a day in Australia?
150 g is a high target, suited to bigger people doing serious strength training. Spread it over four or five meals of 30 to 40 g: for example, three eggs and yoghurt at breakfast, 150 g of chicken at lunch, a tuna or cottage cheese snack, and 150 g of lean steak or kangaroo at dinner, plus milk or soy milk across the day.
Is there a pill that gives you protein?
Yes. Recov is a protein supplement and an iron supplement in tablet form, and it keeps your amino pool topped up between meals. Your whole bloodstream carries only 2 to 3 g of amino acids at any moment, and six tablets of Recov deliver roughly that entire amount, already broken down into peptides your body absorbs directly. Peptides absorb in 15 to 25 minutes, whereas whole protein takes 3 to 5 hours to digest. Recov has all 20 amino acids, is dairy-free and lactose-free, and is taken with water alongside food, not instead of it. It’s made from porcine plasma, so it isn’t suitable for vegetarians, vegans or anyone who avoids pork.
Sources
- National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand: Protein. eatforhealth.gov.au
- Food Standards Australia New Zealand. Australian Food Composition Database, Release 3 (December 2025). foodstandards.gov.au
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi.org/10.1186/s12970-017-0177-8
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52:376–384. doi.org/10.1136/bjsports-2017-097608
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559. doi.org/10.1016/j.jamda.2013.05.021
- CSIRO. Protein Balance: new concepts for protein in weight management (Total Wellbeing Diet report, 2017). csiro.au
- Dietitians Australia. Protein. dietitiansaustralia.org.au
- NHMRC. Nutrient Reference Values: chronic disease, summary (protein 15–25% of energy). eatforhealth.gov.au
- Eat for Health: Australian Dietary Guidelines. eatforhealth.gov.au/guidelines
