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Ever Wonder How Much Protein You Need?

Welcome to our Daily Intake Protein Calculator, a tool to help you to work out your protein needs.

Whether you're an athlete looking to enhance performance, a fitness enthusiast aiming to build muscle, interested in weight loss, or simply seeking a healthier lifestyle, understanding your daily protein requirements is key.

Meeting your daily protein requirements is essential for promoting muscle growth, aiding in muscle recovery after workouts, and assisting in weight management by boosting satiety and preserving lean muscle mass.

Discover the power of protein and unlock your full potential with our range of high-quality, vegan protein powders that are formulated to support your fitness goals and overall well-being.

The Calculator

Your daily protein requirements are influenced by many factors, including Physical Activity Level, age, and body weight.

See the definitions for Physical Activity Level below the calculator section.

Disclaimer:
The calculator provides an
estimate for your daily protein needs. It is not a definitive protein ‘target’ and does not constitute as medical advice. Speak with your doctor if you wish to make significant changes to your diet and/or exercise levels. See our Privacy Policy for information about the calculator.

We believe in sharing knowledge, so if you're curious, read up on the methodology and research that we used to develop this calculator.

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

 

Physical Activity Level

Sedentary: Individuals who have minimal physical activity beyond what is required for daily living. They engage in mostly sedentary behaviours.

Low active: Individuals who participate in some physical activity,
but it is insufficient to meet the recommended guidelines for health benefits (30 min of moderate intensity exercise 5 times per week). They may engage in light activities such as light household chores, occasional walking, or a minimal exercise routine.

Moderate active : Individuals who engage in moderate-intensity activities on most days of the week, or at least 30mins of moderate intensity exercise at least 5 times per week. They may participate in activities such as fast walking, jogging, hiking, cycling, or recreational sports.

Active: Individuals who engage in regular physical activity at a higher intensity level. They would exercise 5 to 7 times per week for more than 30-min and would include 1 or 2 high intensity sessions during the week. They may participate in activities such as cycling, running, swimming, CrossFit, gym or vigorous team sports.

Highly active and competitive: Individuals who engage in highly active occupations or participate in intense training or competitive sports. Exercise 5 to 7 times per week, with most sessions >30-min plus 1 to 3 high intensity sessions. Competes regularly.

Cool, now what do I do?

Now that you've got a good grasp of your daily protein requirements, let's figure out how much you're actually consuming!

The easiest way to do this is by using a free app like EasyDiet Diary or MyFitnessPal to start tracking your meals.

Give it a go for a week or two to get a clear picture of your average daily protein intake.

Once you have that information, it's time to fill in the gaps! You might discover that you're missing out on opportunities to meet your protein goals, especially during breakfast and lunch. Don't worry, we've got you covered!

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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, soy-free and nut-free, catering to a wide range of dietary needs.

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