Protein Intake Calculator
Protein is essential for muscle maintenance, recovery, and overall health. Your optimal intake depends on your body weight, activity level, and fitness goals. This calculator uses evidence-based recommendations ranging from the RDA minimum (0.8 g/kg) to athletic levels (up to 2.0 g/kg).
—
Daily protein intake
References
- Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. PubMed
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(Suppl 1), S29-S38. PubMed
- Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. NAP
Frequently Asked Questions
The Morton et al. (2018) meta-analysis of 49 studies found that 1.6g per kg bodyweight maximizes muscle protein synthesis for most people, with diminishing returns above 2.2g/kg. The ISSN Position Stand recommends 1.4-2.0g/kg for exercising individuals. For a 70kg person, this translates to 112-154g daily. Higher intakes may benefit those in a caloric deficit to preserve muscle mass.
Both sources effectively support muscle growth when total protein and leucine thresholds are met. The Journal of the International Society of Sports Nutrition (2021) found plant proteins require approximately 20% higher intake to match animal protein's muscle-building effects due to lower leucine content and digestibility. Combining plant sources (legumes plus grains) or adding leucine-rich options like soy can close this gap.
The ISSN recommends spreading protein across 3-5 meals with 0.4-0.55g/kg per meal (approximately 25-40g for most adults) to maximize muscle protein synthesis. Areta et al. (2013) found evenly distributed protein intake stimulated greater 24-hour muscle protein synthesis than skewed distributions. Spacing meals 3-5 hours apart allows muscle protein synthesis to reset between feeding opportunities.
Yes. Adults over 65 require 1.0-1.2g/kg minimum for health maintenance, and 1.2-1.6g/kg when exercising, compared to 0.8g/kg RDA for younger adults. The PROT-AGE study group (2013) found older adults have "anabolic resistance," requiring higher protein doses (35-40g per meal) to achieve the same muscle protein synthesis response that 20-25g triggers in younger adults.
The outdated "30g limit" myth has been disproven. Schoenfeld and Aragon (2018) found that larger protein doses (40g+) are effectively utilized, though with diminishing efficiency. The body adjusts digestion speed based on meal size. However, distributing protein across meals remains more effective for muscle protein synthesis than consuming most protein in one sitting.
Yes. Research by Helms et al. (2014) recommends 2.3-3.1g per kg of fat-free mass (approximately 1.8-2.2g/kg total bodyweight) during caloric restriction to minimize muscle loss. The Journal of Sports Sciences found higher protein during deficits preserves 30-40% more muscle mass compared to standard intake. This higher requirement exists because the body may convert protein to energy when carbs and fats are restricted.