Protein guide

Protein Intake Guide

Set protein from body size and goals, then check whether the target can be met through normal meals.

Updated 16 October 2026 • Reviewed by Tools by Layna Editorial Team • General information only

Distinguish a reference requirement from a training target

Protein targets depend on body size, training, age, total energy and health. A population reference value, an athlete range and a calculator preset answer different questions. Start by identifying which one applies rather than choosing the highest number you can find.

For adults aged 19–70, the Australian and New Zealand protein RDI is 0.84 g/kg for men and 0.75 g/kg for women. The published reference tables use reference body weights, and older adults have separate values. These references describe usual requirements, not a personalised sports plan.

The Australian Institute of Sport describes 1.2–1.6 g/kg/day for athletes in heavy training, with higher ranges for athletes undertaking weight-loss programs. That context matters: an athlete’s specialised weight-loss range should not automatically become everyone’s minimum.

Worked example: kilograms to daily grams

Using an illustrative 80 kg body weight, 1.2 g/kg gives 96 g/day and 1.6 g/kg gives 128 g/day. The calculation is weight × chosen factor. Changing a chosen factor by 0.2 g/kg changes the day by 16 g, preserving the useful comparison from the earlier guide.

This example demonstrates a published training range, not an assessment that an 80 kg reader needs it. Check the population, goal and health context before selecting a factor.

Turn grams into normal meals

List a few meals you already eat and estimate their protein from the relevant labels or food composition entries. A notional 120 g total could be distributed as 30 +30 +30 +30 g across three meals and a snack. This is an arithmetic example rather than a requirement for four identical servings.

Choose a range that leaves room for carbohydrate, fats, fibre and varied foods. A very high protein total that makes the rest of the diet impractical is not automatically better. Supplements can be convenient, but first check whether ordinary meals already supply enough.

What the site’s calculator does

The Protein Calculator applies preset g/kg factors for the selected goal and displays a broader comparison range. Those factors are product assumptions. Keep total body weight and lean-body-mass calculations separate, because using the same factor with different denominators changes the answer.

Kidney disease, pregnancy, allergies, eating-disorder risk and other complex nutrition needs require individual advice. This page does not assess those conditions.

Frequently asked questions

Is a population RDI the same as a muscle-gain target?

No. An RDI is a reference intended to cover the needs of most healthy people in its population group. A sports target has a different purpose and needs training and energy context.

Do I need protein powder to reach a target?

Not necessarily. Add the protein from normal meals first. A supplement may fill a practical gap, but it is not required merely because a calculator displays a gram target.

Should the calculation use total weight or lean mass?

Use the denominator specified by the recommendation or formula. A total-body-weight factor cannot be transferred unchanged to lean mass, or the reverse.

Sources and method

Australia and New Zealand protein reference values — Age-specific population RDIs and their basis.
AIS protein guidance — Training-specific ranges and distribution.
AIS practical protein use — Food-first decisions about supplements.