Find Your Ideal Daily Protein Intake
Whether you’re cutting, maintaining or building lean muscle, your protein needs aren’t one-size-fits-all.
The Proteify Protein Calculator gives you a personalised daily protein target based on your body, activity level and goal, plus an estimate of how many servings of protein powder you might need to hit that number.
Proteify Protein Calculator
Find your daily protein target based on your body, activity level and goal. Use it with any whey, isolate, casein or vegan protein.
Your daily targets
Use your daily protein target as a guide and hit it with a mix of higher-protein meals and consistent use of your favourite protein powder. Many people find it easiest to spread their intake across meals plus 1–3 shakes per day.
Shop protein powders
Find the Right Protein for Your Goal
Lean & Diet Whey
High-protein, lower-calorie formulas designed for fat loss and cutting phases. Great if your goal is to lose fat or stay lean while preserving muscle.
Muscle & Strength Whey
Classic whey blends with solid calories & carbs to support intense training, strength & muscle gain. Ideal when calculator result shows higher daily calories and protein.
Isolate & Hydrolysed Whey
Fast-digesting, low-lactose proteins with minimal carbs and fat. Perfect post-workout, for cutting phases or for anyone who prefers a lighter shake.
Plant-Based & Vegan
Pea, rice and blended plant proteins for dairy-free or vegan diets. Use your calculator result and hit your daily target with fully plant-based shakes.
FAQ
Who is this protein calculator for?
Who is this protein calculator for?
The Proteify Protein Calculator is designed for generally healthy adults who want a clearer idea of how much protein they need each day for fat loss, muscle gain or overall fitness. It’s not intended for children or people with medical conditions. If you have any health concerns, please speak to your doctor or dietitian first.
Is this calculator suitable for women as well as men?
Is this calculator suitable for women as well as men?
Yes. The calculation adjusts based on the gender you select, along with your weight, height, age and activity level. The protein ranges used are appropriate for active women and men who are training and eating for better health, performance and physique.
Can I use this even if I don’t go to the gym?
Can I use this even if I don’t go to the gym?
Definitely. Just choose the activity level that best matches your lifestyle (for example, “Sedentary” or “Lightly active”). You’ll get a lower daily protein target than someone who trains intensely several times per week, but it will still help you maintain muscle and feel fuller for longer.
Do I need to hit this exact protein number every single day?
Do I need to hit this exact protein number every single day?
No. Think of your result as a target range, not a perfect number. If you’re within about 10–15% of your daily protein target most days of the week, you’ll be close enough for great results—as long as your overall calories, training and sleep are on track
How much should come from food vs protein powder?
How much should come from food vs protein powder?
We always recommend getting most of your protein from whole foods like meat, fish, eggs, dairy, tofu, beans and lentils. Protein powders are a convenient way to fill the gap when you’re busy or around workouts. For many people, 1–2 shakes per day plus protein-rich meals is a practical approach.
I’m vegetarian or vegan. Can I still use this calculator?
I’m vegetarian or vegan. Can I still use this calculator?
Yes. Your protein needs are based on bodyweight, activity and goals—not whether the protein comes from animal or plant sources. You can use your result with whey, isolate, casein, plant-based protein or a fully food-only approach. Just make sure you’re hitting your total grams each day.
What if my weight or training changes?
What if my weight or training changes?
If you gain or lose a significant amount of weight, or change how often/intensely you train, it’s a good idea to come back to this page and run the calculator again. Your ideal daily protein intake can change as your body and routine change.
How Much Protein Do You Really Need Per Day?
A simple rule most experts agree on is that active people do best with around 1.6–2.2 grams of protein per kilogram of bodyweight per day. The lower end of this daily protein intake range is usually enough for lighter training or maintenance, while the higher end is ideal for hard strength training, building muscle and losing fat without sacrificing lean tissue.
For example, if you weigh 75 kg, your daily protein requirement for muscle gain or fat loss will often fall somewhere between 120–165 g per day. Your exact number depends on your training volume, body composition and overall calorie intake—which is why using a daily protein intake calculator like this is so helpful.
Use your Proteify Protein Calculator result as a starting point, then track your progress for a few weeks. If your strength, recovery and body composition are improving, you’re in the right zone. If not, adjust your calories, training or protein intake slightly and re-test. Over time you’ll find the sweet spot that works best for your body and your goals.