Protein Intake Calculator
How much protein do you need per day?
Daily protein intake is the single most important nutritional factor for building and preserving muscle. This free calculator uses evidence-based recommendations from the International Society of Sports Nutrition (ISSN) to estimate your optimal daily protein range.
How This Is Calculated
Protein recommendations are based on the International Society of Sports Nutrition (ISSN) position stand (Jäger et al., 2017) and meta-analyses by Schoenfeld & Aragon (2018). The evidence supports 1.6-2.2g/kg for individuals engaged in resistance training. Higher ends of the range are recommended during caloric deficits to preserve lean mass.
Assumptions & Limitations
These ranges are based on body weight and may need adjustment for individuals with very high or very low body fat percentages. Lean body mass is a more precise basis for protein targets but requires body composition testing. Kidney-healthy individuals can safely consume protein at these levels, but those with pre-existing kidney conditions should consult their physician.
What To Do With These Numbers
Aim for the middle of your range and adjust based on satiety, recovery, and body composition changes. Spread intake across 3-4 meals with 20-50g per sitting for optimal muscle protein synthesis. High-quality protein sources include lean meats, fish, eggs, dairy, legumes, and soy. Consider a protein supplement only if whole food intake falls short.
Scientific References
Frequently Asked Questions
How much protein do I need to build muscle?
Research consistently shows 1.6-2.2 grams per kilogram of bodyweight (0.7-1g per pound) per day for active individuals. The International Society of Sports Nutrition recommends the upper range during caloric restriction to preserve muscle.
Can you eat too much protein?
For healthy adults, protein intakes up to 2.2g/kg bodyweight are well-studied and safe. Higher intakes (up to 3.3g/kg) have been researched without adverse effects on kidney function in healthy individuals. Concerns about kidney damage are unfounded for people without pre-existing kidney disease.
Is protein timing important?
Total daily protein matters most. That said, distributing protein across 3-5 meals (20-40g each) is slightly better than consuming it all at once. The 'anabolic window' after training is wider than once thought, a few hours rather than 30 minutes.
Do I need protein supplements?
Supplements are convenient but not necessary. Whole foods (chicken, fish, eggs, Greek yogurt, tofu) are equally effective. Use protein powder only if you struggle to hit your daily target through food alone. Whey, casein, and plant blends all work.
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Disclaimer
The information provided on this page is for educational and informational purposes only. These calculations are estimates based on population averages and may not reflect your individual needs. Consult a qualified healthcare professional before starting any diet or exercise program.
Last reviewed: February 14, 2026