How Much Protein Do I Need?
Calculate how much protein you need
based on Australian strength training guidelines.
Sex
Goal
Training hard right now?
Yes if you're lifting seriously 3+ times a week. No if you're starting out or training lightly.
170
grams of protein a day
Your target range for building muscle while training hard.
26 to 34g
per meal, across 4 to 5 meals
2.4×
the standard adult RDI
What 170g looks like on a plate
Roughly how much you'd need from a single food. Mixing sources across the day beats hitting it all from one.
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