Protein Intake Calculator
Get a daily protein range in grams based on your weight, goal and training level, whether you want to maintain, lose fat or build muscle.
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Measurements convert when you switch units
Result
The formula
Protein needs scale with body weight. For resistance-trained adults, literature often cites ~1.6–2.2 g/kg for muscle gain, ~1.2–1.6 g/kg for maintenance, and the upper end of that range (or higher) during caloric deficit to preserve lean mass (Morton et al., 2018; ISSN position stand).
Worked example
- 75 kg athlete · bulk goal → 1.6–2.2 g/kg
- Minimum: 75 × 1.6 = 120 g/day
- Maximum: 75 × 2.2 = 165 g/day
Result: 120 – 165 g/day
How protein targets are set
Ranges reflect evidence bands — not a single mandatory number.
Cut vs bulk
During a deficit, higher protein (often 1.6–2.2+ g/kg) helps spare muscle when combined with resistance training. Bulking uses similar per-kg targets because muscle synthesis still caps out — excess becomes expensive calories.
Maintenance
Sedentary adults may need less (~0.8 g/kg RDA minimum), but active people and older adults often benefit from 1.2–1.6 g/kg for recovery and satiety.
Upper limits
Healthy kidneys generally tolerate high protein in research trials, but medical conditions (CKD, etc.) require clinician-set limits.
Interesting facts
1.6 g/kg meta-analysis
Morton et al. (2018) found ~1.6 g/kg/day associated with maximal lean mass gains from resistance training in meta-analysis — higher intakes rarely added benefit.
ISSN position
The International Society of Sports Nutrition recommends 1.4–2.0 g/kg for exercising individuals, higher when dieting.
Per meal spacing
Distributing protein across 3–4 meals (20–40 g each) often supports muscle protein synthesis better than one huge serving.
Older adults
Aging increases anabolic resistance — some geriatric guidance targets 1.0–1.2+ g/kg to preserve muscle.
Plant vs animal
Mixed sources work. Plant-heavy diets may need slightly higher totals to match leucine thresholds — variety helps.
Frequently asked questions
Most trained adults do well with 1.6–2.2 g/kg/day spread across meals, plus progressive resistance training.
Yes — upper-range protein during a deficit helps preserve muscle when calories are lower.
For healthy active adults, 2 g/kg is commonly used in sports nutrition without issues. Medical conditions may require lower intakes.
No — whole foods suffice if you hit your range. Powder is convenience, not necessity.
Many studies suggest 20–40 g per meal, spread across 3–4 meals a day, maximizes muscle protein synthesis better than one large serving. Total daily intake still matters most.
Often yes. Aging increases anabolic resistance, so some geriatric nutrition guidance targets 1.0–1.2+ g/kg (or higher with training) to help preserve muscle mass.
Plant-based eaters can hit the same g/kg ranges, but may need a slightly higher total or a wider variety of sources to cover essential amino acids like leucine.
The cut goal here uses the upper end of the range, often 1.6–2.2+ g/kg, combined with resistance training. Higher protein during a deficit helps spare lean mass while calories are reduced.
References
- A systematic review of protein supplementation (Morton et al., 2018) 1.6 g/kg/day meta-analytic finding.
- ISSN position stand: protein and exercise Practical protein ranges for active people.