💪 Your Details
Advertisement
Daily Protein Target
—
—
—
Minimum (RDI)
—
Optimal (your goal)
—
Upper range
🍽️ Protein Per Meal
💌 Free Nutrition Tips
Get practical Australian protein guides, meal ideas and nutrition tips straight to your inbox.
✅ You're in!
Advertisement
How Much Protein Do You Need Per Day in Australia?
Australia's official Recommended Dietary Intake (RDI) for protein is 0.75–0.84g per kg of body weight for adults — but this represents the minimum to prevent deficiency, not the optimal amount for health, muscle preservation, or weight management. Current sports nutrition and aging research suggests significantly higher intakes for active adults and those over 50.
Protein Requirements by Goal
| Goal | Recommended Intake | Example (70kg person) |
|---|---|---|
| Minimum (Australian RDI) | 0.75–0.84g/kg | 53–59g/day |
| General health (active adult) | 1.0–1.2g/kg | 70–84g/day |
| Weight loss (preserve muscle) | 1.2–1.6g/kg | 84–112g/day |
| Build muscle (resistance training) | 1.6–2.2g/kg | 112–154g/day |
| Over 50 (any goal) | 1.2–1.6g/kg | 84–112g/day |
| Endurance sports | 1.2–1.6g/kg | 84–112g/day |
High Protein Australian Foods
| Food | Serve | Protein |
|---|---|---|
| Chicken breast (cooked) | 150g | ~45g |
| Canned tuna | 1 can (95g drained) | ~22g |
| Greek yoghurt (plain) | 200g | ~16–20g |
| Eggs | 2 large | ~12g |
| Tofu (firm) | 150g | ~16g |
| Lentils (cooked) | 1 cup | ~18g |
| Cottage cheese | 200g | ~22g |
Not medical or dietary advice. Consult an Accredited Practising Dietitian (APD) for personalised guidance.
Frequently Asked Questions
How much protein do I need per day in Australia?
The Australian RDI is 0.75–0.84g per kg of body weight — the minimum to prevent deficiency. For active adults, 1.0–1.2g/kg is better for general health. For weight loss, muscle building, or if you're over 50, aim for 1.2–1.6g/kg. These higher targets are supported by current research and the Australian Dietary Guidelines for active older adults.
Is it better to spread protein across meals?
Yes — research consistently shows that spreading protein across 3–4 meals (targeting 25–40g per meal) maximises muscle protein synthesis better than consuming most protein in one meal. This is particularly important for adults over 50, where anabolic resistance means you need both more total protein and better distribution throughout the day.
Can I get enough protein as a vegan in Australia?
Yes, with planning. Vegan protein sources include legumes (lentils, chickpeas, black beans), tofu, tempeh, edamame, quinoa, and plant-based protein powders (pea, rice, hemp). The key is combining sources throughout the day to get all essential amino acids, and aiming for slightly higher total intake (10–20% more) to account for lower digestibility of some plant proteins.