Protein Intake Calculator
Protein Intake Calculator
Find your daily protein target based on weight, training status, and goal. Ranges come from the ISSN 2017 position stand. We'll also show you what your number looks like in real food.
Last updated: May 1, 2026
Sedentary: desk job, no regular exercise. Active: cardio or moderate exercise 3+ days/week. Strength: lifting weights 3+ days/week. Cutting: lifting plus active fat loss phase.
Daily protein target
Range: -- to -- g/day
Per meal
-- g per meal across -- meals
Based on the ISSN 2017 position stand on protein and exercise.
What that looks like in food
Any one of these gets you to your daily target. Most people mix sources across the day.
--
Chicken breasts
100g cooked, 31g protein each
--
Whey scoops
30g scoop, 24g protein each
--
Greek yogurt cups
170g cup, 17g protein each
--
Whole eggs
1 large, 6g protein each
Most people mix sources. Aim for variety; no single food is "best."
Hit your protein target without the fuss
The biggest protein adherence wins are convenience and consistency. Affiliate links, we earn a small commission at no cost to you.
How this calculator works
Evidence base: ISSN 2017
The protein ranges come from the International Society of Sports Nutrition's 2017 position stand on protein and exercise. The position synthesizes more than 200 studies and gives different recommendations based on training status and goals.
Why ranges, not single numbers
Every body is different. A range gives you flexibility: aim for the lower end if you struggle to hit it consistently, the higher end if you're cutting hard or training intensely. Within the range, the exact number doesn't matter much.
Why meal distribution matters
Trained adults experience peak muscle protein synthesis at roughly 0.4 g/kg of bodyweight per meal. For an 80 kg lifter, that's about 32 g of protein per meal. Spreading your daily total across 3 to 5 meals (rather than one big shake) maximizes the muscle-building signal.
Older adult adjustment
Adults over 50 experience anabolic resistance: the same protein dose triggers less muscle protein synthesis than in younger adults. We add 0.2 g/kg to all ranges past age 50, and per-meal doses become more important. Older adults aiming to preserve muscle benefit from hitting the higher end of their range.
Limitations
- We use total bodyweight, not lean body mass. The g/kg-of-LBM approach is more precise for very lean or very obese people, but requires a body fat measurement first. For most users total weight is good enough.
- The ranges assume reasonably balanced amino acid intake. Pure protein from a single source (e.g. only one plant) may need a 10 to 20% upward adjustment.
- Kidney disease changes the calculus entirely. If you have any kidney condition, talk to your doctor before increasing protein intake.
Sources
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
- Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences. 2011;29 Suppl 1:S29-38.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52:376-384.
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Frequently asked questions
How much protein do I need per day?
For sedentary adults the requirement is 0.8 to 1.0 grams per kilogram of bodyweight. Active adults benefit from 1.2 to 1.6 g/kg. Strength athletes building muscle need 1.6 to 2.2 g/kg, and that rises to 2.0 to 2.6 g/kg during a calorie deficit. The exact number depends on your weight, training, and goal.
Is 1g of protein per pound of bodyweight necessary?
No. The popular "1 gram per pound" rule (about 2.2 g/kg) sits at the upper end of the evidence-based range and is unnecessary for most lifters. Studies show diminishing returns above 1.6 g/kg in trained adults, and above 2.2 g/kg there is no proven additional benefit. The rule is a safe overshoot, not a requirement.
How much protein should I eat to lose fat without losing muscle?
During a calorie deficit, aim for 2.0 to 2.6 grams per kilogram of bodyweight. The lower end works for sedentary cuts; the higher end protects muscle when lifting weights. This range is significantly higher than maintenance protein needs and is supported by ISSN 2017 and meta-analyses by Helms et al.
Can you eat too much protein?
Above roughly 3.5 g/kg of bodyweight, additional protein provides no further benefit and slightly increases kidney workload (in healthy people). Most people overestimate how much protein they actually eat: tracking with a food scale and a label-reading app like MyFitnessPal closes the gap. See food scales on Amazon.
What's the best source of protein?
There is no single best source. Animal proteins (chicken, beef, fish, eggs, dairy) have a complete amino acid profile and high digestibility. Plant proteins (legumes, tofu, tempeh, seitan) work fine when combined for complete amino acids and eaten in slightly larger amounts. Variety beats any one food.
Should I eat protein before or after a workout?
Total daily protein matters far more than precise timing. The "anabolic window" is wider than once thought, roughly 4 to 6 hours around a workout. As long as you hit your daily target spread across 3 to 5 meals, exact pre or post timing has only a small additional effect.
Do older adults need more protein?
Yes. Adults over 50 experience anabolic resistance, meaning the same protein dose triggers less muscle protein synthesis than in younger adults. Recommended intake rises by about 0.2 g/kg of bodyweight, and per-meal doses of 0.4 g/kg become important to overcome the resistance.
How is protein need different for vegans and vegetarians?
Plant proteins are typically lower in leucine and have slightly reduced digestibility. Vegans and vegetarians should aim for the higher end of their range and combine sources across the day (legumes plus grains, soy, seitan). Adding 10 to 20% to the calculated target is a reasonable adjustment.
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