Protein Calculator

To estimate your daily Protein requirements

1. Select the category to match your training requirements

  • Category1 (2.5g of protein / kg of bodyweight) Predominantly strength and muscular size. Individuals who undergo extreme training routines almost every day e.g. Weightlifting, bodybuilding, powerlifter, track and field athlete, male gymnast.
  • Category2 (1.8g of protein / kg of bodyweight) Predominantly speed and strength. Individuals who partake in such activities as: Rugby, football, sprint cycling, swimming, boxing and judo etc.
  • Category3 (1.5g of protein / kg of bodyweight) Predominantly endurance type activities. Individuals who participate in activities such as: Marathons, triathlons, mountain climbing, hill walking, general fitness training and those who exercise in general between 3 and 5 days per week.

2. Lookup your protein requirement for your bodyweight in the table below

Bodyweight (kg)
Training Category
 
Category 1
Category 2
Category 3
40
 100 72 60
45
 112.5 81 67.5
50
 125 90 75
55
 137.5 99 82.5
60
 150 108 90
65
 162.5 117 97.5
70
 175 126 105
75
 187.5 135 112.5
80
 200 144 120
85
 212.5 153 127.5
90
 225 162 135
95
 232.5 171 142.5
100
 250 180 150
105
 262.5 189 157.5
110
 275 198 165
115
 287.5 207 172.5
120
 300 216 180

Further Reading : -

The relationship between Protein and exercise
Calculation of Protein intake depending on exercise levels
Protein supplementation

A more technical view on Proteins and Amino acids