Protein Calculator

About the Protein Calculator

Protein is the most important macronutrient for body composition — essential for building and preserving muscle, supporting immune function, and maintaining satiety. Yet most people either consume too little (undermining their fitness goals) or obsess unnecessarily over exact amounts. Our protein calculator gives you evidence-based daily targets based on your body weight, activity level, and specific goal, eliminating guesswork.

How It Works

The International Society of Sports Nutrition (ISSN) recommendations: sedentary adults need 0.8g/kg (0.36g/lb). Recreational athletes need 1.2-1.6g/kg. Serious strength trainers need 1.6-2.2g/kg. People in a calorie deficit trying to preserve muscle should aim for the high end: 2.2-3.1g/kg. These ranges reflect the research consensus — consuming above 3g/kg provides diminishing returns for most people. Our calculator uses your specific situation to identify where in these ranges you should target.

Tips & Best Practices

• ✓Distribute protein evenly across 3-5 meals — about 30-40g per meal maximises muscle protein synthesis.
• ✓Leucine content of protein sources matters: animal proteins (eggs, dairy, meat) are more anabolic per gram.
• ✓Protein before bed (30-40g casein) increases overnight muscle protein synthesis by ~22%.
• ✓Whey protein powder is the most researched supplement and effectively meets protein targets economically.
• ✓Higher protein intake (2g+/kg) during calorie restriction preserves lean mass significantly better than lower intakes.

Who Uses This Calculator

Strength athletes maximising muscle growth, people in calorie deficits preserving muscle, older adults preventing sarcopenia (age-related muscle loss), and anyone new to structured nutrition tracking use protein targets as their foundation.