Protein Calculator

This protein calculator is designed to help you calculate your daily protein needs for a healthy diet.

Healthy Chef Protein Calculator

Get practical estimates for your daily dietary protein intake.

  1. Kg
    This is intended to serve only as a guide based on information obtained from scientific data or studies. Readers should always consult their appropriate health professional on matters relating to their health and well being. Neither the author nor the publisher can be held responsible for any loss, claim or action that may arise from reliance on the information contained on this site. Remember see your health practitioner for a full medical check-up before embarking on any new diet and fitness program.

Protein requirements are based on data from the 4th edition of Clinical sports nutrition, Journal of Sports Sciences and Medicine, the American Journal of Clinical Nutrition and the Nutrient reference values for Australia + New Zealand.

What is protein?

Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. Whenever the body is growing, repairing or replacing tissue, protein is involved. Proteins are found in your skin, bones, muscle and all your organ tissue. In addition, they are used to produce hormones, enzymes and haemoglobin that carry oxygen in the blood. Protein is a vital nutrient for human survival. However there are many factors such as dietary preferences, health conditions including allergies, general food quality and convenience that may prevent people from gaining an adequate amount of protein on a daily basis. 

That’s why I created the Healthy Chef range of Protein and I use the finest-grade of protein available in the world.

Protein helps to:

  • Support weight loss + healthy metabolism
  • Support Detox diets
  • Support nutritional needs during pregnancy
  • Supports digestive health
  • Repairs and maintains healthy skin and hair
  • Keep blood sugars stable
  • Curb appetite
  • Maintain a healthy Immune system
  • Build and repair the body
  • Support new growth and maintenance
  • Sustain lean muscle
  • Prevent muscle wastage
  • Assist in hormone production
  • Assist recovery from sport or illness
  • Keep you fuller for longer

How much do we need?

The amount you consume each day varies slightly depending on your age, weight and activity level. Basically it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.

Good sources of protein

Food Name Portion Protein (grams)
Fish, White, steamed 100 g (3 ½ oz) 23
Salmon steamed / poached 100 g (3 ½ oz) 28
Tinned salmon in water 100 g (3 ½ oz) 22
Tinned tuna in water 100 g (3 ½ oz) 23
Tinned Sardines 100 g (3 ½ oz) 21
Beef / lean, fillet grilled 100 g (3 ½ oz) 32
Beef / Lean, mince 100 g (3 ½ oz) 27
Game meat 100 g (3 ½ oz) 31
Chicken Breast, grilled 100 g (3 ½ oz) 30
Turkey, breast roasted 100 g (3 ½ oz) 29
Whole Egg / boiled 2 eggs 12
Egg Whites 4 egg whites 14
Healthy Chef ‘Pure Native WPI Natural’ 1 serve (28 g) 28
Healthy Chef ‘Pure Native WPI Vanilla’ 1 serve (28 g) 26
Healthy Chef ‘Pure Native WPI Chocolate’ 1 serve (28 g) 24
Yogurt Natural, Greek Style 100 g (½ cup) 5
Yoghurt Natural, low fat 100 g (½ cup) 6
Milk, Skim 125 ml (½ cup) 4
Cheese, Cottage, 1% Fat 100 g (½ cup) 18
Cheese, ricotta reduced fat 100 g (½ cup) 12
Vegan (plant based)
Healthy Chef ‘Organic Pea Protein’ 1 serve (28 g) 22.8
Spirulina 10 g (1 tablespoon) 5.4
Chickpea / boiled 100 g (½ cup) 6
Lentil / boiled 100 g (½ cup) 5
Green peas, fresh boiled 100 g (½ cup) 5
Beans/boiled 100 g (½ cup) 8
Baked beans 86 g (½ cup) 5
Soybeans (edemame) /steamed 100 g (½ cup) 14.3
Soymilk, plain 125 ml (½ cup) 4
Tempeh 100 g (3 ½ oz) 16
Tofu, firm 100 g (3 ½ oz) 12
Almonds / natural 50g ( 1 ½ oz) 10
Sunflower seed / natural 50 g( 1 ½ oz) 11
Pumpkin seed / natural 50 g (1 ½ oz) 12
Quinoa / cooked 100 g (3 ½ oz) 4


The Many Benefits of Protein
Detox Protein Smoothie
Wellness Pack


See your health practitioner for a full medical check-up before embarking on any new diet and fitness program. The healthy chef website is for your general information on how to eat healthy delicious food.  It is not intended to be used as medical advice and should not be used to diagnose, treat, cure or prevent any medical conditions, nor should it be used for therapeutic purposes.  The information is not a substitute for independent professional advice and should not be used as an alternative to professional health care.  If you have a particular medical condition, or are concerned about advice on the website or the suitability of any product purchased from the healthy chef Pty Ltd , please consult a healthcare  professional.

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