Body Composition & Protein Calculator (Australia)

By CalculatorBolt | Published: | Updated: | Reviewed by: Registered Dietitian (Fitness Specialist)

Calculate your body fat percentage, lean mass, and daily protein needs with our free calculator for Australians. Choose your goal—whether it's calculating protein intake for muscle gain or fat loss—to get personalized results. A versatile tool for diet and fitness planning. Explore more health tools on CalculatorBolt.

Calculate Your Body Composition & Protein Needs

Current Mode: Calculate Protein Intake

Your Body Measurements

Select your biological sex
Minimum 18 years
Please enter a valid age (minimum 18).
Minimum 30 kg
Please enter a valid weight (minimum 30 kg).
Minimum 100 cm
Please enter a valid height (minimum 100 cm).

Activity & Goals

Your typical weekly exercise routine
Your primary fitness objective

Measurement Method

Body Measurements

Measure at navel level
Please enter a valid waist measurement.
At widest point
Please enter a valid hip measurement.
Below Adam's apple
Please enter a valid neck measurement.

Your Results

Primary Result
—
Secondary Result
—
BMR
—
TDEE
—
BMI
—
Body composition breakdown
Component Value

Protein-Rich Food Sources

Protein content per 100g of common foods
Food Protein (g/100g)
Chicken Breast 31g
Greek Yogurt 10g
Eggs 13g
Salmon 25g
Tofu 8g
Lentils (cooked) 9g
Almonds 21g
Whey Protein Powder 80g

Quick Presets

Protein Settings

Adjust protein percentage (5-40%)

How to Use This Calculator

Start by selecting your primary goal: calculating your daily protein intake or your body fat percentage. Enter your body measurements (weight, height, etc.), age, and sex. The calculator will then provide a detailed breakdown based on proven formulas and Australian-specific guidelines where applicable.

Inputs Explained

  • Shared Inputs: Your body weight, height, age, and sex are used for both calculations.
  • Activity Level: Your daily activity level is crucial for calculating your Total Daily Energy Expenditure (TDEE) for the protein intake goal.
  • Fitness Goal: Determines whether the calculator adds a calorie surplus (for muscle gain) or deficit (for fat loss) to your BMR.
  • Body Measurements: For body fat, use the Australian Navy Method for best results by providing waist, hip, and neck circumferences.

Example

A 30-year-old male, 175cm tall, weighing 80kg, who is 'lightly active' and wants to maintain his weight:

  • BMR: ~1,730 kcal/day
  • TDEE: BMR × 1.375 (Activity Multiplier) × 1.0 (Goal Multiplier) = ~2,379 kcal/day
  • Daily Protein (g): (2,379 × 0.25) / 4 = 149g (assuming 25% of calories from protein)

Tips for Accurate Measurements

  • Measure Consistently: Take all measurements at the same time of day, ideally in the morning after using the restroom.
  • Use a Flexible Tape Measure: For circumferences, a flexible, non-stretchy tape measure is more accurate than a rigid one.
  • Follow Measurement Guides: Stand straight, feet together, and look forward.
  • Breathe Normally: Don't suck in your stomach or hold your breath during measurements.

FAQs

The Australian Navy Method is considered one of the more accurate anthropometric methods for the general population. The US Navy method is also popular. This calculator offers both.

It depends on your body weight, activity level, and fitness goals. A common guideline is 0.8-1.2g of protein per pound of body weight (or approximately 1.6-2.2g per kg).

Yes, but be aware that standard formulas may not account for higher muscle mass. Athletes often have lower body fat percentages at the same BMI.

Lean mass is your body weight minus fat mass. It's a key indicator of your overall health and fitness potential.

Disclaimer

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