How this is calculated
This calculator starts from a baseline amount of protein per kilogram of bodyweight for your selected goal, then adjusts it based on your activity level, age, and (if provided) a goal weight. It's the same calculation used across HitProtein's tools — not a different formula for the free version.
- Goal — building muscle and losing weight both raise the target above simple maintenance
- Activity level — more intense training raises the amount your body can put to use
- Age — the target rises gradually from around age 50, since muscle uses dietary protein less efficiently as we age
- Goal weight, if provided — the target is calculated partway toward it, not entirely off your current weight
This is an estimate, not a prescription
Protein needs vary between individuals more than any single calculator can capture — body composition, training history and individual metabolism all play a role. Treat this as a well-reasoned starting point, generally landing in the 1.6–2.4g per kilogram range depending on your goal, rather than a precise medical figure. If you have a specific medical condition, check with a doctor or dietitian before making a significant change to your protein intake.
More protein tools
For food-specific protein content, high-protein meal ideas, and in-depth guides on protein and muscle gain, weight loss, and meal timing, see ProteinTracker.com.au.