Ever Wonder How Much Protein You Need?
Understanding your daily protein requirements is crucial if you're 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.
About the calculator
Your protein needs depend on your activity level, age, and body weight. Use this calculator for an estimate, and refer to the Physical Activity Level definitions below to input the right details.
Consult a healthcare professional before making major diet or exercise changes.
Protein Calculator - Calculate Your Daily Protein Needs | Roam | NZ and AU
What's my physical activity level?
Minimal physical activity beyond daily tasks. Mainly sedentary behaviours.
Engages in light physical activity, but below the health guidelines of 30-minutes of moderates-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 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.
Cool, now what do I do?
Now that you know your daily protein requirement, 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.
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Tips to Meet Your Daily Protein Requirements
- 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 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.
We designed Roam Protein to support muscle maintenance and recovery, helping you stay strong and active, even during periods of reduced calorie intake or when managing weight.
Its high protein content also helps keep you feeling fuller for longer, which can aid in managing appetite and maintaining a balanced diet.
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, and Low FODMAP, catering to a wide range of dietary needs.