Find your daily protein starting point using our calculator. Enter your weight and choose the guidance that matches your routine to get an approximate daily estimate.
This is an approximate guide, not a personalised recommendation. It represents your total from food and supplements combined—not an amount of protein powder to take. Spread your protein across meals and use a shake when it makes meeting your intake more convenient.
Regular exercise: 1.4–2.0 g per kilogram of body weight each day, based on the ISSN guidance for most healthy exercising adults. At 75 kg, this gives 105–150 g per day.
General adult reference: 0.83 g per kilogram each day, based on EFSA's population reference intake. This is a reference figure, not an upper limit or an exercise target.
These estimates are for healthy adults aged 18 and over. Individual needs can differ, particularly during pregnancy or breastfeeding, with a medical condition, or when following a specialised diet. A dietitian can help tailor your intake.
Sources: ISSN: protein and exercise · EFSA: protein reference intakes
