Protein Calculator — Evidence-Based Daily Intake

The Formula

The evidence-based range of 1.6–2.2 g/kg per day comes from the ISSN, ACSM, and international sports nutrition consensus statements. Higher intakes within the range support muscle gain and preservation during calorie deficits. The body has a per-meal ceiling for muscle protein synthesis (MPS) of approximately 0.4 g/kg.

Variable Definitions

How to Use This Calculator

1. 1

   Enter your weight and unit system.

2. 2

   Select your goal — from maintenance to muscle gain.

3. 3

   Select your resistance training frequency to fine-tune the target within the evidence-based range.

4. 4

   Review your daily target, per-meal breakdown, and food equivalents for practical planning.

5. 5

   Use the per-meal breakdown to plan your protein distribution across 3–5 meals for optimal muscle protein synthesis.

Common Applications

• Muscle building nutrition — use the 1.6-2.2 g/kg range with per-meal distribution (~0.4 g/kg per meal) to maximize muscle protein synthesis throughout the day
• Fat loss protein planning — set protein targets at the upper end of the range (2.2 g/kg) during calorie restriction to preserve lean mass and increase satiety
• Post-workout nutrition timing — plan 30-40g protein meals within 2 hours of training, taking advantage of the 4-6 hour anabolic window for optimal recovery
• Vegetarian and vegan diet planning — ensure adequate plant protein intake with complementary amino acid profiles and higher per-meal targets (~35-40g vs 25-30g animal)

Protein needs are 1.6-2.2 g/kg per day for active individuals; spread across 3-5 meals

Understanding the Concept

The "1 gram per pound of body weight" rule that dominates gym culture is a simplification that overestimates need for most people. The actual evidence-based range is 1.6–2.2 g per kg of body weight (0.73–1.0 g per lb) for most active individuals. Higher intake (up to 2.2 g/kg) is beneficial during calorie restriction (cutting) where protein's thermic effect and satiety are advantageous. The key to muscle growth is not just total daily protein but also its distribution: 3–5 meals with ~0.4 g/kg each maximally stimulate muscle protein synthesis throughout the day. Consuming more than ~0.4 g/kg in a single meal provides no additional MPS benefit — the excess is oxidized for energy. Leucine, a branched-chain amino acid, is the primary trigger for MPS. A meal needs ~2–3g of leucine (found in ~25–30g of quality protein) to maximally stimulate synthesis. A post-workout meal with 30–40g of protein is the most important feeding window.

Frequently Asked Questions

Sources & References