Daily Protein Intake Calculator
Calculate your precise protein target in grams based on your weight and training goal. Updated .
How Our Protein Multipliers Work
This tool applies target multipliers established by peer-reviewed sports nutrition literature (ISSN Position Stand):
- Weight Maintenance: 1.6 g/kg (0.73 g/lb) to support nitrogen balance and muscle recovery.
- Lean Muscle Building: 1.8 g/kg (0.82 g/lb) to supply amino acids for muscle protein synthesis.
- Fat Loss Cut: 2.0 g/kg (0.91 g/lb) to preserve lean body mass while in a caloric deficit.
Once you know your protein target, pair it with our TDEE Calculator and Macro Calculator to complete your daily calorie, carb, and fat goals.
Frequently Asked Questions
How much protein do I need per day for my fitness goal? ▼
According to the International Society of Sports Nutrition (ISSN), active individuals generally need 1.4 to 2.0 grams of protein per kilogram of body weight daily. This calculator recommends 1.6 g/kg (0.73 g/lb) for maintenance, 1.8 g/kg (0.82 g/lb) for muscle gain, and 2.0 g/kg (0.91 g/lb) for fat loss cuts.
How does this compare to the standard RDA recommendation? ▼
The Recommended Dietary Allowance (RDA) of 0.8 g/kg (0.36 g/lb) represents the bare minimum to prevent nutritional deficiency in sedentary adults. For active meal preppers looking to preserve lean muscle or lose body fat, ISSN-backed targets are much more effective.
Should I calculate protein using pounds or kilograms? ▼
You can input either unit. The calculator automatically converts pounds to kilograms to apply the scientific formula, displaying your total daily grams and grams-per-pound equivalent.
How should I distribute my daily protein across meals? ▼
Divide your total daily protein evenly across 3 to 5 meals (roughly 25 to 45 grams per meal) to maximize muscle protein synthesis and maintain satiety throughout the day.