Protein Intake Calculator NZ 2026

This calculator works out how much protein you should aim to eat each day, based on your body weight and your goal, and breaks it down into a practical per-meal target. Protein is the nutrient most people pay too little attention to, yet it is central to maintaining and building muscle, recovering from exercise, staying full and managing weight, and simply keeping the body working as it should. The right amount is not the same for everyone: a sedentary person needs far less than someone training hard or trying to build muscle, and people losing weight benefit from more protein to protect muscle while they shed fat. The science is usually expressed as grams of protein per kilogram of body weight, ranging from around 0.8 grams per kilogram for general health up to roughly 1.6 to 2.2 grams for those building muscle or dieting down. You enter your weight and choose the goal that fits you, and the calculator returns your daily protein target in grams, the amount per kilogram it is based on, and a suggested amount per meal across four meals, which is useful because the body uses protein best when it is spread through the day rather than eaten all at once. Use it to set a realistic food goal, to check whether your current diet is on track, or to plan meals and shopping. As a guide, a chicken breast, a can of tuna or three eggs each provide roughly 20 to 30 grams of protein. This is a general nutrition estimate for healthy adults, not medical or dietetic advice; people with kidney conditions or specific medical needs should follow professional guidance.

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A general guide for healthy adults. Spread protein through the day for best use. People with kidney conditions should seek professional advice.