Calculator

Protein Intake Calculator

Find your optimal daily protein based on body weight, goals, and activity level.

Body weight

Age

Primary goal

Maintain muscle Build muscle Lose fat, keep muscle General health

Activity level

Sedentary Moderate (3-4x/week) Active (5-6x/week) Athlete/intense daily

How this works

Protein requirements vary significantly based on body composition, training status, energy balance, and age. The RDA of 0.8 g/kg/day represents the minimum to prevent deficiency in sedentary adults, not the optimal intake for muscle preservation, athletic performance, or healthy aging.

This calculator uses evidence-based ranges from the International Society of Sports Nutrition (ISSN), the American College of Sports Medicine (ACSM), and recent meta-analyses on protein needs across different populations and goals.

Distribution matters

Spreading protein across 3-5 meals with at least 20-40g per meal optimizes muscle protein synthesis. A dose of 0.4-0.55g/kg per meal across 4 meals covers most scenarios. Front-loading protein at breakfast (when most people under-eat it) and including a serving within 2 hours post-training are the two highest-leverage timing adjustments.

Over 40? Muscle protein synthesis becomes less responsive to protein intake with age (anabolic resistance). Adults over 40 benefit from the higher end of the range, and those over 60 should target at least 1.2 g/kg/day even when sedentary to attenuate sarcopenia.

References

Jager R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.

Morton RW, 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. Br J Sports Med. 2018;52(6):376-384.

Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE study group. J Am Med Dir Assoc. 2013;14(8):542-559.