How Much Protein Do You Need? | Protein Calculator

Find out how many grams of protein you need each day! Protein is simple—but it’s one of the most important nutrients to get right. It’s essential for building and repairing muscle, supporting your metabolism, and helping you stay fuller for longer.

But how much do you actually need? Whether you're a weekend warrior, regular gym-goer, or just trying to eat a little healthier, your protein needs will vary based on your lifestyle, goals, and body type.

Use Grenade’s Protein Calculator to get a personalised recommendation based on your activity level, goals, and body weight—so you can fuel your body smarter, not harder.

Protein Calculator

Find out how much protein you need daily based on your goals and activity level*.

Why is Protein so important?

Protein is important as it is essential for building and repairing tissues, including muscles, skin, and organs. It's also crucial for hormone production, immune function, and maintaining a healthy metabolism. Whether you're looking to lose fat, gain muscle, or simply stay healthy, protein plays a foundational role in how your body functions and recovers.

Can I eat too much Protein?

While protein is vital, excessive intake—especially far above your body’s needs—can put strain on the kidneys over time and may lead to nutrient imbalances if it displaces other important foods. However, most people don't consume dangerously high levels of protein through whole foods alone. Balance is key, and our calculator helps ensure you're in the optimal range.

How much Protein is in a Grenade Protein Bar?

Grenade Protein Bars typically contain 20 grams of high-quality protein per 60g bar, making them a convenient and tasty way to support your daily intake. The exact amount can vary slightly depending on the flavour, but all bars are designed to deliver a strong hit of protein to help with muscle recovery, satiety, and on-the-go snacking. Plus, they're low in sugar and high in fibre—ideal for anyone looking to fuel up without the crash.

What is the best time to eat Protein?

It’s beneficial to spread protein intake evenly across meals rather than loading up in one sitting. Consuming protein within an hour or two after exercise can also help with muscle repair and growth. If you're looking to build or maintain muscle, consistency throughout the day matters more than exact timing.

*Disclaimer - This calculator is intended for individuals aged 18 and over. It is designed for educational purposes only. The calorie and macronutrient recommendations provided are estimates based on widely accepted scientific formulas and should be used as general guidance. For personalised advice or specific dietary needs, we recommend consulting a qualified sports nutritionist or dietitian.