Nutrition · Free Tool
How much protein do you actually need?
A free, private protein estimate from our Accredited Practising Dietitians. Enter your weight and situation to see your daily protein target, for pregnancy, ageing, activity, or general health.
“Am I getting enough protein?” is one of the most common, and most over-complicated, nutrition questions. Your needs depend mostly on your body weight and life stage. This free tool, built by our Accredited Practising Dietitians, gives you a realistic daily range in seconds, without the hype.
Estimate your protein needs
Your estimated protein: — per day
As a guide, 20 g of protein is about 3 eggs, 100 g cooked chicken, 200 g Greek yoghurt, or a cup of cooked lentils plus a glass of milk.
Protein needs are individual, an Accredited Practising Dietitian can tailor this to your goals, appetite and health. See booking below.
Not there yet? Find recipes to boost your protein →
Prefer to book straight away? Book online with Ausclin →
Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
Protein needs aren’t one-size-fits-all
The baseline for adults is around 0.8–1.0 g per kilogram of body weight, but it shifts: pregnancy and breastfeeding raise needs; older adults benefit from more (around 1.0–1.2 g/kg) to preserve muscle and strength; and active people or those building muscle may need 1.2–2.0 g/kg. Pick the situation that fits you to see your range.
What does that look like on a plate?
Spreading protein across the day (not just at dinner) helps your body use it. As a guide, ~20 g of protein is about 3 eggs, 100 g cooked chicken, 200 g Greek yoghurt, or a cup of lentils with a glass of milk. A dietitian can help you hit your number in a way that suits your tastes, budget and goals.
Frequently asked questions
Is more protein always better?
Not necessarily. Beyond your needs, extra protein doesn’t add benefit for most people and can crowd out other important foods. The goal is enough, spread across the day, not maximal.
Why a range, not a single number?
Because protein needs sit within a healthy band rather than a single exact figure, and yours depends on your goals and health. The range gives you a sensible target to aim between.
Does this account for kidney or other conditions?
No, this is general guidance. If you have kidney disease or another condition that affects protein needs, your requirement may be different; please speak with your dietitian or GP. Get in touch.
Is my information private?
Yes. The estimate runs entirely in your browser, nothing you enter is sent or stored. Only anonymous, aggregate usage is recorded.
Can Ausclin build me a protein plan?
Yes, for muscle, recovery, pregnancy, ageing or plant-based eating. Get in touch or book online.