How much protein do I need per day?

A practical daily protein target depends on body weight, training goal, daily movement and weekly training load. The Black Amber Protein Calculator estimates a target from those inputs and gives a usable daily gram target.

How does the Black Amber Protein Calculator work?

The calculator uses body weight, goal, movement, training frequency and training style to estimate protein, calories, carbohydrates and fats. It is a guidance tool for adults, not medical or personalised dietetic advice.

Can protein powder help me hit my protein target?

Protein powder can make it easier to close the gap between food intake and a daily protein target. The calculator links into Black Amber Protein and quick recipes for shakes, oats and dessert builds.

Protein calculator

Lock in your daily protein target

What should we call you?

Name

Age band

What's your age?

Age

Height

What's your height?

Height in cm

Feet

Inches

Weight

What's your weight?

Training goal

What's your training goal?

Daily movement

How active are you?

Training load

How much do you train?

Training type

How do you train?

Result

YOUR DAILY TARGET IS 165G PROTEIN.

Build the base with food. Use Black Amber Protein to close the gap without making the day harder.

165GDaily target

330GCarbs

75GFat

2800Calories

How This Estimate Works

This protein calculator estimates a daily protein target from body weight, goal, daily movement and training load. Muscle gain and cutting phases use higher protein ranges; maintenance uses a steadier range. Your result is built to help you plan food first, then use Black Amber Protein, The Last Meal recipes and stack routes when you need an easier way to close the gap.

For adults 18+. General nutrition guidance only. Results are estimates based on your answers and are guidelines, not medical, dietetic or personalised health advice. If you need specific advice, are pregnant, breastfeeding, under medical care, taking medication, or have a health condition, speak to a GP, registered dietitian or healthcare professional. Always check labels, allergens and directions before use.