Protein Calculator

How Much Protein Do You Need?

Protein intake recommendations vary based on activity level, goals, and body weight. The RDA minimum of 0.8 g/kg is the baseline for sedentary adults, but active individuals typically benefit from substantially more ^[1].

The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g/kg for individuals who exercise regularly, with even higher intakes (up to 2.2–2.4 g/kg) potentially beneficial during caloric restriction or intensive training periods.

Goal-Specific Protein Ranges

• Muscle Building: 1.6–2.2 g/kg — supported by a 2022 meta-analysis showing 1.6 g/kg as the threshold for maximizing muscle protein synthesis during resistance training ^[2]
• Endurance: 1.2–1.6 g/kg — supports recovery from endurance training without excess
• Body Recomposition: 1.6–2.4 g/kg — higher range helps preserve lean mass while in a deficit
• Weight Management: 1.2–2.0 g/kg — adequate protein supports satiety and lean mass preservation
• General Wellness: 0.8–1.2 g/kg — the RDA minimum for sedentary to lightly active adults

Per-Meal Protein Distribution

Research suggests that distributing protein across 3–5 meals with 20–40g per meal optimizes muscle protein synthesis throughout the day ^[3]. Very large single-meal protein doses have diminishing returns for muscle building compared to evenly distributed intake.

For converting protein grams to calories, use our Grams to Calories Calculator. For a complete macro breakdown, see our Calorie Intake Calculator.

How to Use This Calculator

1. Enter your body weight in pounds or kilograms
2. Select your activity level and primary goal
3. Choose how many meals you eat per day (for per-meal targets)
4. Optionally enter daily calories to see protein as a percentage
5. Click "Calculate Protein Needs" for your personalized range

Related tools: BCAA Dosage Calculator, Bulking Calorie Calculator, Body Recomposition Calculator