Protein Intake Calculator
Find your daily protein target based on your bodyweight, goal, and training frequency. Recommendations are based on meta-analyses of protein and muscle protein synthesis research.
How Much Protein Do You Actually Need?
The most comprehensive meta-analysis on protein and muscle mass (Morton et al., 2018, British Journal of Sports Medicine) pooled 49 studies and 1,800 participants and found that protein supplementation significantly increased muscle mass gains from resistance training. Critically, the effect plateaued at approximately 1.62 g/kg/day — consuming more than this provided no additional benefit for muscle gain in most people. This figure represents the research-supported ceiling for muscle protein synthesis, not an arbitrary recommendation.
During a caloric deficit (fat loss phase), protein requirements are higher. Phillips & Van Loon (2011, Journal of Sports Sciences) recommend 1.8–2.7 g/kg lean body mass during cutting to preserve muscle. This calculator uses bodyweight as a proxy and adjusts upward to 2.2–2.4 g/kg total bodyweight for fat loss phases, which is consistent with the ISSN's position stand on dietary protein and exercise (Stokes et al., 2018).
The often-cited RDA of 0.8 g/kg/day is the minimum to prevent deficiency in sedentary individuals — not an optimum for anyone training seriously. Active individuals, strength athletes, and older adults all have higher requirements. Older adults (>65) should target the higher end of ranges due to anabolic resistance — a reduced muscle protein synthesis response per gram of protein consumed.
- 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. Br J Sports Med. 2018;52(6):376–384.
- Stokes T, Hector AJ, Morton RW, et al. Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients. 2018;10(2):180.
- Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29–38.
- Helms ER, Zinn C, Rowlands DS, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Frequently Asked Questions
Can I eat too much protein?
For healthy individuals with normal kidney function, high protein intakes (up to 3.5 g/kg) appear safe in the research literature. However, protein above the effective ceiling (~1.6 g/kg for muscle gain) provides no additional anabolic benefit — excess protein is oxidised for energy. There is no benefit to eating more protein than your target, and very high intakes can crowd out carbohydrates needed for training performance.
Does protein timing matter?
Protein distribution matters more than total intake alone. Research supports consuming 20–40g of protein per meal across 4–5 meals for maximising muscle protein synthesis throughout the day. Post-workout protein (within 2 hours) contributes to muscle repair, but the "anabolic window" is wider than often claimed — total daily protein is the primary driver.
Should I include plant or animal protein?
Animal proteins (meat, dairy, eggs) are "complete" — they contain all essential amino acids in adequate proportions. Plant proteins are often lower in leucine (the key amino acid for triggering muscle protein synthesis) and may be less digestible. Plant-based athletes should eat toward the higher end of protein ranges and ideally combine complementary sources (e.g., rice and legumes) to cover the full amino acid profile.
What counts toward my protein target?
All protein sources count — whole foods, protein supplements, and protein in mixed foods. There is no metabolic difference between protein from chicken breast and from a protein shake. Supplements are convenient for hitting targets, not superior to food sources.
Do I need more protein as I get older?
Yes. Older adults (>60) experience "anabolic resistance" — a reduced muscle protein synthesis response per gram of dietary protein. The current evidence suggests that older adults should target 1.6–2.4 g/kg/day and ensure each meal contains at least 30–40g of protein to overcome this reduced sensitivity.