Daily Protein Intake Calculator
Calculate daily protein targets in grams for muscle hypertrophy, fat loss, or general health.
Input Parameters
Live Result
Details
Steps
Determine target protein multiplier based on training goal & activity
Calculate total daily protein intake requirement
Distribute protein evenly across daily meals for optimal Muscle Protein Synthesis (MPS)
Calculate protein energy yield and Lean Body Mass benchmark
Quick Answer & Understanding Your Result
Your optimal daily protein intake ranges from 0.8 grams per kg of body weight for sedentary adults to 1.6 to 2.2 grams per kg for active strength trainees and athletes.
Clinical Protein Recommendations (ISSN & ACSM)
- Sedentary Adults (RDA Minimum): 0.8 g/kg (0.36 g/lb) — prevents dietary amino acid deficiency.
- Endurance Athletes (Runners/Cyclists): 1.2 to 1.4 g/kg (0.55 to 0.64 g/lb) — supports glycogen recovery and tissue repair.
- Muscle Building (Hypertrophy / Resistance Training): 1.6 to 2.2 g/kg (0.73 to 1.0 g/lb) — maximizes muscle protein synthesis (MPS).
- Fat Loss & Cutting (Muscle Preservation in Deficit): 2.0 to 2.4 g/kg (0.9 to 1.1 g/lb) — protects lean mass during caloric deficits.
High-Quality Protein Food Benchmarks
- Chicken Breast (Cooked, 100g): ~31g protein
- Whole Eggs (1 Large): ~6g protein
- Whey Protein Scoop (30g): ~24g protein
- Tofu (Firm, 100g): ~10g protein
Enter your body weight, biological sex, and fitness goal above to calculate your exact daily protein target in grams.
Formula & Calculation Logic
Mathematical FormulaBased on International Society of Sports Nutrition (ISSN) guidelines scaling protein per kg of body weight.
Step-by-Step Guide
Enter Current Weight
Input your body weight in kilograms or pounds.
Select Fitness Goal
Choose General Health, Endurance, Muscle Building, or Fat Loss.
Review Daily Protein Target
View your total daily grams of protein and percentage of daily calories.
Distribute Across Meals
Plan 3 to 5 meals containing 25–40g of protein each to optimize muscle protein synthesis.
Worked Examples Table
| Example | Input Values | Calculated Result | Explanation |
|---|---|---|---|
| 75kg Male Building Muscle | Optimizes muscle protein synthesis across 4 daily meals (~35-40g/meal). | ||
| 60kg Female in Fat Loss Deficit | Preserves lean muscle mass while cutting calories. |
Frequently Asked Questions
Evidence-Based Methodology & Authoritative References
International Society of Sports Nutrition (ISSN) Position Stand: Protein and Exercise
American College of Sports Medicine (ACSM) Nutrition Guidelines
Standard: WHO Adult BMI Diagnostic Standard
Formula: Sedentary Health: Protein (g) = Weight (kg) × 0.8
Last Reviewed: August 21, 2026
Primary Source: International Society of Sports Nutrition (ISSN) Position Stand: Protein and Exercise
Reference Document: American College of Sports Medicine (ACSM) Nutrition Guidelines
Computation Privacy: 100% client-side 0ms computation, zero data retention
Calculated health, metabolic, and biometric metrics are for general fitness and educational reference only. They do not substitute for professional medical advice, clinical diagnosis, or personalized treatment plans.
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Calculated results are modeled based on standard scientific and mathematical formulas. Please verify with domain-specific technical documentation for specialized applications.