Everything You Need to Know About Protein in 3 mins

Protein Calculator

If you are an athlete or highly active person attempting to maintain or increase lean muscle mass, a daily intake of 1.5-2.2g/kg body-weight is a good goal.

If you are an active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.-1.5g/kg body-weight is a good goal.

If you are sedentary and not looking to change body composition, a daily target of 0.8-1g/kg body-weight is a good goal.

Protein in Your Diet

Red meat, pork and poultry

Contains approx. 18 to 27 gms of protein per serve. A normal serve is around 60 gms of meat


Contains 6 to 8 gms of protein per egg. So a 2 egg omlete will give you 12 to 16 gms of protein. Add cheese and you will get a bit more.  Check the label on your cheese to find out just how much.

Seeds and Nuts

Contains 4 to 6 gms of protein per quarter of a cup. 

Cooked Beans

Contains 7 to 8 gms of protein per half of a cup. 


Contains approx. 3 grams of protein per 100gms. 

Cooked grains

Contains approx. 5-7  grams of protein per cup. 

Be Mindfull

Give some thought to the source and quality of the protein you are eating. Not all protein is created equal.

Intensively farmed, grain feed animals like cattle and poultry can contain herbicides, antibiotics, hormones and other drugs as well as being fed GMO feed stock.

Optimise your protein intake with high quality grass, or pasture fed protein sources 

Too much?

Don't be tempted to eat more than the recommended guidelines for protein consumption.

Optimising your protein consumption from high quality sources is important, but eating too much can be detrimental to your health.

Excessive protein consumption can be linked with stimulating an important nutrient pathway in your body called mTOR (mammalian target of rapamycin) and plays a crucial role in the ageing process and cancer formation.


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