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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.
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.
Minimal physical activity beyond daily tasks. Mainly sedentary behaviours.
Engages in light physical activity, but below the health guidelines of 30 minutes of moderate-intensity exercise 5 times per week.
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.
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.
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.
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.
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.
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