Protein Calculator
Find your optimal daily protein intake for your goal.
Protein Intake Calculator
Recommends daily protein based on bodyweight and training goal, referencing ISSN guidelines (1.6–2.2 g/kg for active people).
Source: ISSN Position Stand on Protein and Exercise (Stokes et al., 2018). Population-level ranges — individual needs vary with training age, gut absorption, and recovery demands.
About this calculator
Daily protein needs are primarily determined by body weight, training intensity, and goal. The ISSN (International Society of Sports Nutrition) recommends 1.4–2.0 g/kg per day for active adults, rising to 1.6–2.2 g/kg for those training for muscle hypertrophy. During a calorie deficit, protein needs increase further — up to 2.3–3.1 g/kg LBM — to protect muscle tissue. The long-standing RDA of 0.8 g/kg is a minimum for sedentary adults, not a target for athletes. Research consistently shows no harmful effects of intakes up to 3.0 g/kg/day in healthy adults with adequate hydration.
How to interpret your results
Your output shows a daily protein target range in grams. Hit the lower number on rest days or lighter training days; aim for the upper number on heavy training days or during a calorie deficit. Spread intake across meals rather than front- or back-loading — muscle protein synthesis peaks at approximately 25–40 g of high-quality protein per sitting. If meeting your daily target feels difficult, use Greek yoghurt, eggs, cottage cheese, lean meat, or protein powder as anchor foods. Most people find the easiest path is building two or three protein-anchor meals (each 35–50 g protein) and treating carbs and fats as flexible around them.
The science and formula
Protein requirements for hypertrophy are based on leucine threshold theory — each meal needs approximately 2–3 g of leucine to maximally trigger muscle protein synthesis (MPS). This corresponds to roughly 25–40 g of complete protein. The ISSN 2017 position stand synthesised 74 studies and concluded 1.6–2.2 g/kg/day optimises hypertrophy, with no additional benefit beyond 2.2 g/kg in most circumstances. A 2022 meta-analysis by Stokes et al. confirmed this upper boundary. The elevated needs during a calorie deficit (2.3–3.1 g/kg LBM) reflect the fact that amino acids become a more significant energy source when carbohydrate availability is restricted.
Important limitations
Protein needs vary with source quality. Plant-based proteins are typically less bioavailable and lower in leucine, which means plant-protein consumers may need to target 10–20% higher total intake to achieve equivalent MPS stimulation. The calculator uses bodyweight rather than lean body mass — very obese individuals will receive overestimates; very lean and muscular people may receive underestimates. The upper range (2.2 g/kg) is a research-derived average; some individuals respond well to higher intakes (particularly when in aggressive calorie deficits or concurrent training), while others see no additional benefit above 1.8 g/kg.
Frequently Asked Questions
How much protein do I need to build muscle?
Research supports 1.6–2.2 g per kg of bodyweight daily for muscle hypertrophy. Higher intakes above 2.2 g/kg show diminishing returns for most people. Spreading intake evenly across 3–5 meals maximises muscle protein synthesis throughout the day.
Can I eat too much protein?
For healthy adults, protein intakes up to 3.0 g/kg/day appear safe. The concern about kidney damage from high-protein diets applies only to people with pre-existing kidney disease. There is no benefit to exceeding 2.2 g/kg for most people.
Does protein timing matter?
Total daily protein is more important than timing. That said, distributing intake across 3–5 meals with 25–40 g per serving optimises muscle protein synthesis. The anabolic window post-workout exists but is broader than once thought — getting protein within 2 hours of training is sufficient.
Are plant proteins as effective as animal proteins for muscle building?
Plant proteins are generally less complete (lower in leucine, lower bioavailability) than animal proteins. However, combining plant sources and/or consuming higher total quantities (approximately 20% more grams) produces equivalent MPS stimulation. Leucine-enriched plant protein blends or soy protein isolate perform nearly equivalently to whey in controlled studies.
Does protein intake need to increase with age?
Yes. Older adults (55+) experience anabolic resistance — the muscle protein synthesis response to a given amount of protein is blunted. Research recommends 1.2–1.6 g/kg/day for maintenance in older sedentary adults and 1.8–2.2 g/kg for those doing resistance training. Leucine content per meal also becomes more important, suggesting 30–40 g of protein per sitting.
Does protein help with fat loss?
Yes, in multiple ways. Protein has the highest thermic effect of any macronutrient (20–30% of calories digested are burned in digestion). It also promotes satiety more powerfully than carbs or fat, reducing overall calorie intake. During a deficit, high protein intake (2.0–2.5 g/kg) preferentially preserves muscle mass, improving the quality of weight lost.
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