● Metabolism & diet

Your daily protein needs, by goal.

Enter your body weight and training goal to get an evidence-based protein range — including calories from protein. Ranges use ISSN and ACSM guidelines (2022–2024).

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Protein Calculator

Evidence-based daily protein ranges from body weight and goal

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Your data

Units

Body weight

Goal

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Your result

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g protein / day

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Protein range relative to common goals

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Minimumlower bound of range—

Maximumupper bound of range—

Kcal from protein4 kcal per gram—

Per kg of body weight—

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How it's calculated

Evidence-based protein targets from body weight and goal

The Protein Calculator estimates your daily protein needs by multiplying body weight in kilograms by evidence-based ranges published by ISSN (2017, updated 2023) and ACSM (2022). For a 70 kg person aiming to build muscle, the recommended range is 112–140 g/day (1.6–2.0 g/kg). For a 70 kg strength athlete the range is 126–154 g/day (1.8–2.2 g/kg).

Protein recommendations are expressed as a range (minimum to maximum) because optimal intake depends on training intensity, energy balance, age and protein source quality. The multipliers used here reflect consensus from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM) position stands.

Protein (g/day) = body weight (kg) × multiplier range (g/kg)

Multipliers by goal:
Sedentary → 0.8 g/kg (RDA minimum)
Maintain muscle → 1.2 – 1.4 g/kg
Build muscle → 1.6 – 2.0 g/kg
Endurance athlete → 1.4 – 1.7 g/kg
Strength athlete → 1.8 – 2.2 g/kg

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Convert body weight to kilograms (if entering lb)
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Look up multiplier range for selected goal
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Calculate minimum and maximum daily protein
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Convert to kcal from protein (4 kcal/g)
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Understand the terms

Complete protein: A protein source that contains all nine essential amino acids in sufficient quantities. Animal sources (meat, eggs, dairy) and soy are complete proteins. Most plant sources are incomplete and should be combined.
Essential amino acids (EAAs): Nine amino acids the body cannot synthesise and must obtain from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. EAAs drive muscle protein synthesis.
Leucine: The branched-chain amino acid (BCAA) most responsible for triggering muscle protein synthesis. A dose of roughly 2–3 g of leucine per meal is considered the threshold to maximally stimulate MPS. High in whey, chicken, eggs and soy.

See the full glossary →

Disclaimer: estimation tool for informational and planning purposes, using multipliers from ISSN (2017/2023) and ACSM (2022) position stands. Actual needs vary with age, training status, energy balance and protein source quality. Does not replace guidance from a registered dietitian or sports nutritionist.

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Frequently asked questions — Protein Calculator

How much protein do I need to build muscle?

To build muscle effectively, research supports 1.6–2.0 g of protein per kg of body weight per day (0.73–0.91 g/lb). Higher intakes up to 2.2 g/kg may provide a small additional benefit for strength athletes, but gains above 2.0 g/kg are generally minimal for most people.

Can I eat too much protein?

For healthy adults, intakes up to 2.2–2.5 g/kg per day appear safe with no adverse effects on kidney function or bone health. Very high intakes (above 3.0 g/kg) are unlikely to cause harm in healthy individuals but provide no additional muscle-building benefit and may simply be oxidised for energy.

When should I eat protein for best results?

Total daily protein intake matters more than timing, but spreading protein across 3–5 meals of roughly 20–40 g each maximises muscle protein synthesis throughout the day. Consuming protein within 2 hours post-workout is commonly recommended, though the 'anabolic window' is much wider than once thought.

Do plant proteins count the same as animal proteins?

Plant proteins are generally lower in leucine and some essential amino acids and have lower digestibility scores. To match the muscle-building effect of animal protein, plant-based eaters should aim for the higher end of recommendations (≥ 2.0 g/kg) and combine sources such as legumes and grains. Soy and pea protein are the plant sources closest to animal protein in quality.

How much protein can I absorb per meal?

The body can absorb and use far more protein per meal than the old '30 g limit' myth suggests. However, muscle protein synthesis plateaus at roughly 20–40 g of high-quality protein per meal for most people. Eating additional protein per meal does not harm absorption — the excess is oxidised rather than added to muscle.

📚 Learn more — official sources

🔬 Study ISSN Position Stand — Protein and Exercise (2017) International Society of Sports Nutrition consensus on protein requirements for exercising individuals, timing, sources and safety of higher intakes. See on PubMed → 🔬 Study Morton et al. (2018) — Meta-analysis: protein supplementation and muscle gains Systematic review and meta-analysis of 49 trials showing that protein supplementation significantly augments gains in muscle mass and strength, with a ceiling around 1.62 g/kg/day for resistance-trained individuals. See on PubMed → 🏛️ Organization USDA — Dietary Guidelines for Americans 2020–2025 Official US dietary guidelines including the Recommended Dietary Allowance (RDA) for protein of 0.8 g/kg/day for sedentary adults and protein food group recommendations. See official source → 🏛️ Organization WHO/FAO/UNU — Protein and Amino Acid Requirements in Human Nutrition Comprehensive WHO expert report establishing global protein requirements, safe intake levels and the role of essential amino acids across different life stages. See official source →

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About the Protein Calculator

Protein is the most studied macronutrient in sports science. The recommendations used in this calculator come from the International Society of Sports Nutrition (ISSN) position stand on protein and exercise and the American College of Sports Medicine (ACSM) nutrition guidelines. Both organisations base their ranges on meta-analyses of hundreds of controlled trials measuring muscle protein synthesis, lean mass accrual and strength outcomes.

The sedentary RDA of 0.8 g/kg represents the minimum to prevent deficiency, not the optimum for health or body composition. Active individuals, older adults and anyone aiming to change body composition will benefit from higher intakes, placing them in the 1.2–2.2 g/kg range depending on goal and training volume. This calculator displays a range — not a single number — because optimal intake varies with protein quality, energy balance, distribution across meals and individual anabolic sensitivity.