Tools / Calculator 04
Protein Calculator.
Daily protein range based on body weight, activity, and goal. Sourced to the International Society of Sports Nutrition position stand, not bro-science.
Daily protein
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| Range (low) | — |
| Range (high) | — |
| Per meal (4 feedings) | — |
| Equivalent g/kg body weight | — |
How it's calculated.
Body weight times a g/kg multiplier from the ISSN position stand. We pick the multiplier from your activity-and-goal pairing.
- Sedentary, maintain. 0.8–1.0 g/kg. (RDA floor; sufficient to prevent deficiency, not optimal for muscle.)
- Active, maintain. 1.4–1.8 g/kg.
- Trained, maintain. 1.6–2.0 g/kg.
- Cut (active or trained). 1.8–2.4 g/kg. Higher protein during a deficit preserves lean mass.
- Build (active or trained). 1.6–2.2 g/kg. The surplus does the work; protein supports it.
- GLP-1 / appetite-suppressed. 1.6–2.2 g/kg, top of range. Lean-mass preservation matters more than usual when total intake is dropping.
Source: Jäger R, Kerksick CM, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2017; 14:20.
How to actually hit it.
- Spread it. Three to four feedings of 0.4 g/kg each maximize muscle protein synthesis better than one big serving (Schoenfeld & Aragon, 2018).
- Default proteins by gram count. 100 g cooked chicken breast ≈ 31 g. One large egg ≈ 6 g. 200 g Greek yogurt ≈ 18 g. One scoop whey ≈ 24 g. 100 g 90/10 ground beef ≈ 26 g.
- Plant proteins need volume. Lentils ≈ 9 g per 100 g cooked; tofu ≈ 8 g per 100 g. Hitting 2 g/kg on plants takes deliberate planning, not vibes.
- Track for two weeks. Most people guess wrong. Logging actual intake against this target tells you within ten days whether you're hitting it.