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.
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
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 PowderVanilla Vegan Protein Powder
Regular priceUnit price per$64.99 AUDSale price $48.74 AUD
Chocolate Vegan Protein PowderChocolate Vegan Protein Powder
Regular priceUnit price per$64.99 AUDSale price $48.74 AUD
Salted Caramel Vegan Protein PowderSalted Caramel Vegan Protein Powder
Regular priceUnit price per$64.99 AUDSale price $48.74 AUD
3 by 3: Protein Powder & Energy Nut Butter Bundle3 by 3: Protein Powder & Energy Nut Butter Bundle
Regular priceUnit price per$60.99 AUDSale price $45.74 AUD
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 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.