How much protein do you actually need?
Enter your details and pick a goal. Your daily target updates as you go, and it counts protein from food as well as supplements.
About you
Protein needs follow lean mass, and that differs between men and women of the same height and weight.
Enter an age from 16 to 90.
Age doesn't change your result. It checks this calculator suits you.
Enter a height from 120 to 230 cm.
Enter a weight from 35 to 250 kg.
Your goal
Your training
Protein facts
Serving size1 day
ForMale, 175 cm, 78 kg
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Amount per day
- Per meal, over 4 meals
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- Whey scoops to match*
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- Estimated lean mass**
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- Worked out from
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Enough protein to support growth, spread across the day, with a slight calorie surplus.
Protein stays high while calories come down — that's what protects muscle while you cut.
High protein keeps you full and protects muscle while you bring calories down to manage your weight.
Comfortably above the minimum to support an active week, without overthinking it.
Plenty of protein to fuel hard training and recovery when you're pushing for performance.
Moderate protein for repair, with hydration and carbs doing the heavy lifting.
Your BMI is —. Above 30, protein targets are normally based on a reference weight rather than scale weight, otherwise the number comes out higher than you actually need. We've used —.
* One scoop is about 24g of protein. Your target includes protein from food, so this is a comparison, not a number of shakes to drink.
General guidance for healthy adults, not medical advice. If you're pregnant, managing a health condition or have kidney concerns, talk to a doctor or dietitian first.
To hit your target
Shop all productsFood first. These just make the gap easier to close.
Daily protein —
See breakdown