Daily Protein Requirement
Calculate optimal daily protein intake based on body weight and activity level, per ISSN position stand (Jäger et al., JISSN, 2017) and WHO/FAO guidelines.
Results
What is it?
Calculates your optimal daily protein intake based on body weight and activity level, following the ISSN position stand (Jäger et al., 2017) and WHO/FAO guidelines. Protein needs range from the RDA of 0.8 g/kg for sedentary adults up to 2.2 g/kg for athletes in a caloric deficit preserving lean mass.
How to use
Enter your body weight and select the activity level or goal that best describes you. The calculator multiplies weight by the corresponding protein factor and also shows calories from protein (4 kcal/g) and per-meal targets for 3- or 4-meal plans.
Example scenario
An 80 kg strength athlete selecting 1.6 g/kg needs 80 × 1.6 = 128 g protein/day (512 kcal from protein). Split across 4 meals, that is 32 g per meal — roughly a chicken breast or 4 eggs plus Greek yogurt per sitting.
Pro tip
Distribute protein evenly across meals (0.4 g/kg per meal) to maximize muscle protein synthesis. The leucine threshold of ~2.5 g per meal is key — whey protein, eggs, and meat easily hit this; plant sources may need combining.