ShakeMatik · Protein calculator
How much protein do you need a day?
Nine quick questions, under a minute. We calculate your daily protein, calories, carbs and fat for your goal, and show which ShakeMatik products fit.
- Your sex? Male, Female
- How old are you?
- Your height?
- Your weight?
- What is your goal? Lose fat, keep muscle, Stay in shape, Build muscle, Gain weight
- How active are you during the day? Desk-based, Lightly active, Active, Very active
- How much do you train each week? I don't train, Light, Regular, Intense
- Which kinds of training do you do most? Weights, Functional and HIIT, Running, Cycling and spinning, Team sports, Padel and tennis, Swimming, Yoga and pilates
- How would you describe your diet? I eat everything, I eat little meat, Vegetarian, Vegan
ShakeMatik picks for you
- Plant-based Protein
- Double Whey
- Protein and Creatine
- Whey Protein
- Electrolyte
- Protein Coffee
What that looks like in food
- Chicken breast, 150 g ~46 g
- Tuna, 1 can ~25 g
- Strained yoghurt, 200 g ~18 g
- Eggs, 2 ~12 g
- Curd cheese, 100 g ~12 g
- Lentils, 1 bowl cooked ~18 g
No ShakeMatik at your gym?
This calculator is for people aged 18 and over. Results are estimates based on scientific formulas, not medical advice. If you are pregnant, breastfeeding or have a kidney condition, talk to your doctor.
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Frequently asked questions
How much protein should I eat a day?
The minimum for an inactive adult is 0.8 g per kilogram. For people who train regularly, 1.4 to 2.0 g per kilogram is recommended. When losing weight, this can rise to 2.2 g to protect muscle. The calculator sets the range for your goal and training load.
How much protein do I need to build muscle?
For most people, 1.6 to 2.0 g per kilogram is enough to build muscle. Spreading it across 3 to 5 meals works better than taking it all at once.
How much protein should I have per meal?
About 0.4 g per kilogram per meal, so 25 to 40 g for most people, is a good target. The first two hours after training are the best time for one of these meals.
Why does protein matter when losing weight?
In a calorie deficit the body tends to lose muscle. High protein helps protect muscle and keeps you full for longer.
Do women need a different amount of protein?
The need per kilogram is similar. The difference comes from body weight and calorie needs. The calculator adjusts for sex and weight.
When should I take creatine?
Timing is not critical. What matters is taking it daily. 3 to 5 g a day is enough for most people. ShakeMatik's Protein and Creatine gives you both in one go after training.
Does protein powder replace food?
No, it complements it. Ideally most of your target comes from food. A shake is a practical way to close the gap on busy days and after training.