Ever Wonder How Much Protein You Need?

Welcome to our Protein Calculator, designed to help you estimate your daily protein needs.

Understanding your daily protein needs is crucial for anyone looking to improve athletic performance, build muscle, lose weight, or maintain a healthier lifestyle.

Protein plays a key role in muscle growth, recovery post-workout, and weight management by increasing satiety and preserving lean muscle mass.

Roam Founder stands in kitchen and explains Roam Protein

About the calculator

Your protein needs depend on your activity level, age, and body weight. Check the Physical Activity Level definitions below.

Keep in mind, this tool estimates your protein needs and isn't a substitute for medical advice. Consult a healthcare professional for significant diet or exercise changes.

Learn more about the calculator's methodology by clicking below.

Protein Calculator - Calculate Your Daily Protein Needs | Roam | NZ and AU

 
Protein Intake Calculator Austraila New Zealand

Physical Activity Level

Sedentary

Minimal physical activity beyond daily tasks. Mainly sedentary behaviours.

Low active

Engages in light physical activity, but below the health guidelines of 30 minutes of moderate-intensity exercise 5 times per week.

Moderate active

Regular moderate-intensity activities or exercise (minimum of 30 minutes) at least 5 times per week.

Includes activities such as fast walking, jogging, hiking, cycling, or recreational sports.

Active

Regular exercise at a higher intensity 5 to 7 times per week, including 1 or 2 high-intensity sessions.

Includes activities such as cycling, running, swimming, CrossFit, gym or vigorous team sports.

Highly active and competitive

Intense daily training or competitive sports, with regular high-intensity sessions.

Exercises 5 to 7 times per week, with most sessions longer than 30 minutes, plus 1 to 3 high intensity sessions.

Cool, now what do I do?

Now that you've know your daily protein needs, you can track what you're actually consuming!

Use a free meal-tracking app like EasyDiet Diary or MyFitnessPal to monitor your meals for a couple of weeks.

This will help you to identify your average daily protein intake and highlight any gaps, particularly during breakfast and lunch.

If you find you're falling short, we're here to help you meet those protein goals.

Shop Protein

  • Vanilla Vegan Protein Powder Plant Based | Roam
    Keto Friendly Protein Powder Low Carb Roam Protein
    Vanilla Vegan Protein Powder

    Vanilla Vegan Protein Powder

    Regular price $65.00 NZD Sale price $48.75 NZD
    On Sale
  • Chocolate Vegan Protein Powder | Roam| Diabetic friendly
    Chocolate Plant Protein Low FODMAP Low Sugar Roam
    Chocolate Vegan Protein Powder

    Chocolate Vegan Protein Powder

    Regular price $65.00 NZD Sale price $48.75 NZD
    On Sale
  • Vegan Protein Powder & Energy Nut Butter Bundle | Roam
    Vegan Protein Powder & Energy Nut Butter Bundle | Roam
    Vegan Protein Powder & Energy Nut Butter Bundle

    Vegan Protein Powder & Energy Nut Butter Bundle

    Regular price $45.00 NZD Sale price $33.75 NZD
    On Sale
  • Clip on Protein Scoop Stainless Steel
    Scoop and Clip for Protein Roam
    Stainless Steel Protein Scoop'n'Clip

    Stainless Steel Protein Scoop'n'Clip

    Regular price $15.00 NZD Sale price $11.25 NZD
    On Sale
Female athlete with hat holds packet of Roam Protein outdoors

Proven Protein Tips

  • Ensure daily protein comes from a range of sources to fulfill individual amino acid needs.
  • Distribute protein intake throughout the day. Try to consume a protein rich breakfast and lunch to feel satisfied throughout the day.
  • Target 20 to 40 grams of protein per main meal.
  • Accelerate recovery by consuming 20 to 40 grams of protein shortly after training.

How much protein is in...

  • Roam Vegan Plant Based Protein Intake NZ Australia
  • Protein content in eggs Australia NZ
  • Protein Content in Baked Chicken Breast Australia NZ
  • Protein content in red lentils Australia NZ
  • Protein Content in Tinned Chickpeas Australia NZ
  • Protein Content in Greek Yoghurt Australia NZ
  • Protein Content in Cheese Australia NZ
  • Amount of Protein in Tinned Tuna Australia NZ
How Much Protein Do I Need | Roam | Australia NZ

Roam Protein

At Roam, we take pride in crafting protein powders with a distinct advantage.

Roam Protein is formulated with only five, hand-selected ingredients, ensuring a pure and wholesome product.

Each batch is independently tested for over 200 substances banned by the World Anti-Doping Agency, guaranteeing transparency and giving you complete confidence that there are no hidden nasties.

What's more, our protein powders are vegan, gluten-free, soy-free and nut-free, catering to a wide range of dietary needs.