Protein Calculator
Calculate daily protein needs for athletes and active individuals
What is a Protein Calculator?
Protein is an essential macronutrient made up of amino acids — the building blocks of muscle, enzymes, hormones, and virtually every functional tissue in the body. For athletes and active individuals, adequate protein intake is critical for muscle repair after exercise, adaptation to training, immune function, and body composition management.
Daily protein requirements vary significantly based on training volume, training type, body weight, age, and goal. The general population requires a minimum of 0.8g per kg body weight per day (WHO recommendation). However, research consistently shows that athletes and regularly active individuals need 1.4–2.0g/kg/day, and those in a caloric deficit or cutting phase may benefit from up to 2.2–3.0g/kg/day to preserve muscle mass.
This calculator computes your recommended daily protein intake based on your body weight, activity level, and training goal — using guidelines from the International Society of Sports Nutrition (ISSN), the American College of Sports Medicine (ACSM), and the Academy of Nutrition and Dietetics.
How to Use This Calculator
Protein Targets by Goal
- • Muscle gain: 1.6–2.2 g/kg — supports hypertrophy and recovery
- • Fat loss: 2.2–3.0 g/kg — preserves muscle in caloric deficit
- • Maintenance: 1.4–1.8 g/kg — supports daily tissue repair
- • Endurance: 1.4–1.7 g/kg — repairs muscle damage from volume
- • Older adults (50+): 1.6–2.0 g/kg — counters sarcopenia risk
?Frequently Asked Questions
Can you eat too much protein?
In healthy individuals with normal kidney function, high protein intake is well tolerated. Studies have shown intakes of up to 3.0–3.5g/kg/day are safe in resistance-trained individuals. The concern about high protein damaging kidneys applies to people with pre-existing kidney disease — not healthy individuals. Excess protein is converted to glucose or fat if total calories are exceeded.
Does protein timing matter?
Yes, to a degree. The ISSN recommends spreading protein intake across 3–5 meals of 20–40g each to maximise muscle protein synthesis throughout the day. Post-exercise protein (within 2 hours) is beneficial, but total daily intake is more important than timing for most people. The "anabolic window" is wider than previously thought — the entire day's intake matters more than the 30-minute post-workout window.
Are plant proteins as effective as animal proteins?
Animal proteins (whey, egg, meat) are "complete" — containing all essential amino acids at adequate ratios. Most plant proteins are lower in leucine (the key amino acid for triggering muscle protein synthesis) and some are limited in other essential amino acids. However, by combining plant sources (rice + peas, lentils + corn) or increasing total intake by ~10–20%, plant-based athletes can achieve equivalent muscle protein synthesis.
How much protein can the body absorb per meal?
The body can absorb virtually unlimited protein, but muscle protein synthesis has a ceiling of about 20–40g per meal for most individuals (higher for larger or older individuals). This is why distributing protein across multiple meals is more effective than consuming a single large amount. Excess protein from one meal is oxidised for energy or stored, not wasted — but it doesn't further stimulate muscle building beyond the threshold.