Protein Intake Calculator – Find Your Personalised Daily Protein Goal

Whether you are trying to lose weight, build muscle or simply stay healthy, knowing your personalised protein requirement is a game changer. Most generic nutrition advice gives you averages, but your body deserves precision.

Use the Aura Leisure Protein Intake Calculator below to find out how much protein you need based on your body weight, activity level and fitness goals.

Why a Personalised Protein Target Matters More Than You Think

Not all protein advice is created equal. Many online guides suggest blanket numbers such as “eat 100g of protein” without considering your body composition, training frequency, or goals.

With the Aura Protein Calculator, you are not guessing, you are making informed decisions to:

Support fat loss or muscle gain
Recover better from workouts
Stay full and energised throughout the day

It is quick, accurate, and based on your real-life lifestyle.

How Much Protein Do You Need Each Day?

Your ideal daily protein intake depends on:

Your body weight
Your activity level (sedentary, moderately active, or highly active)
Your primary goal (lose fat, maintain, or build muscle)

Try Our Free Protein Calculator Now

Discover your custom daily protein target in just seconds.

Aura Leisure Protein Calculator

How to Use the Protein Calculator

Enter your weight (in kilograms)
Select your activity level – Sedentary, Moderate, or Active
Choose your goal – Lose Fat, Maintain, or Build Muscle
Click ‘Calculate’ to see your personalised daily protein target

You will get an instant result, tailored to your goals, lifestyle, and body, no guesswork, just clarity.

Recommended Protein Intake: Goal & Activity Level

Not sure what your number means? Here is a quick reference chart showing how much protein you may need per day (in grams per kilogram of body weight, or g/kg):

Goal	Activity Level	Recommended Intake (g/kg)
Lose Fat	Sedentary	1.2–1.5 g/kg
	Moderate	1.4–1.7 g/kg
	Active	1.6–2.0 g/kg
Maintain Weight	Sedentary	0.8–1.0 g/kg
	Moderate	1.0–1.2 g/kg
	Active	1.2–1.5 g/kg
Build Muscle	Sedentary	1.4–1.6 g/kg
	Moderate	1.6–2.0 g/kg
	Active	1.8–2.2 g/kg

Example: A 70kg active individual aiming to build muscle would need between 126g and 154g of protein per day.

Note: These are general guidelines. For medical conditions or special diets, consult a doctor or registered dietitian.

Using Protein for Weight Loss or Fat Reduction

Trying to shed fat without losing muscle? Protein is your best friend.

Boosting protein intake can:

Preserve lean muscle during a calorie deficit
Keep you fuller for longer, helping reduce cravings
Increase calorie burn via the thermic effect of food

Maintaining Muscle Without Gaining or Losing Weight

Even if your weight is stable, your protein needs still matter.

Protein helps you:

Recover from workouts or daily activity
Maintain lean body mass as you age
Support a healthy metabolism

Looking for delicious, high-protein food ideas? Check out our easy ways to boost your daily protein intake.

Optimising for Muscle Gain: Protein and Strength Training

If your goal is to build strength and muscle, your protein intake plays a critical role. To maximise results, follow these muscle-building guidelines:

Consume 1.6 – 2.2g of protein per kg of body weight daily
Train with progressive overload (increase weight or reps over time)
Maintain a slight calorie surplus to fuel growth and recovery

Want to know how to fuel your workouts? Learn what to eat before and after your workouts to improve recovery and performance in our pre- and post-gym nutrition guide.

FAQs – Understanding Your Protein Requirements

How do I calculate my protein needs?

You can calculate your protein needs using the Aura Protein Intake Calculator. It considers your weight, activity level, and fitness goal to instantly give you a personalised daily protein target, no guesswork required.

Is 100g of protein a day enough?

Whether 100g of protein per day is enough depends on your body weight and goal. For example, it might be ideal for someone weighing around 65–70kg who is moderately active. But if you are trying to build muscle or are very active, you may need more. Use our calculator to get a personalised answer.

Can too much protein harm you?

In healthy adults, too much protein is generally not harmful. High-protein diets are considered safe for most people, especially those who are active or looking to improve body composition. However, it’s important to:
– Stay hydrated, as your kidneys process more nitrogen from protein
– Eat a balanced diet that includes fibre, fats, and other nutrients
– Speak to a GP or dietitian if you have kidney issues or health conditions
If you are healthy, a high-protein diet tailored to your needs can safely support your fitness goals.

How can I get more protein without supplements?

You can increase your protein intake easily with whole foods like:
– Eggs, chicken, fish, lean beef
– Dairy products like Greek yoghurt or cottage cheese
– Beans, lentils, chickpeas, tofu, tempeh
Supplements are not required unless you need a convenient option to meet your daily target.

Should I eat more protein if I work out a lot?

Yes, the more active you are, especially with strength or endurance training, the more protein your body needs to recover, maintain, and build muscle. Use our calculator to adjust your intake to match your training intensity and goals.

What happens if I don’t eat enough protein?

If you do not eat enough protein, your body may struggle to maintain muscle mass, especially during weight loss or as you age. You may also experience:
– Slower recovery from exercise or injuries
– Increased hunger or cravings, since protein helps with satiety
– Lower energy levels and reduced performance in workouts
– Weaker immune function over time
To support your fitness and overall wellbeing, it is important to meet your daily protein needs, and our calculator makes that easy.

Take the First Step Toward Your Health Goals with Aura Leisure

You are one step away from a smarter, stronger you.

● Use our free protein calculator to get your personalised target
● Get nutrition insights tailored to your goals
● Combine your new protein plan with expert-led fitness classes, swimming or gym sessions at your nearest Aura Leisure Centre

Whether you are slimming down, bulking up, or simply staying active, we can support you with:

● State-of-the-art gym equipment
● Qualified fitness instructors
● Fitness programmes – Aura Fit for Life and Aura Lean3
● Group fitness classes tailored to all levels
● Swimming pools and lessons
● Supportive, community-driven atmosphere

Join Aura Leisure Today to get access to all we have to offer in your local Aura centre.

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