Overview

Calculate your daily protein requirements based on body weight, fitness goals, and activity level. This calculator follows International Society of Sports Nutrition (ISSN) guidelines, providing optimal protein intake targets for strength training, endurance, weight loss, and more.

Formula

Daily Protein (g) = Body Weight (kg) × Goal-specific Factor (g/kg)

Recommended Protein Factors by Goal:
• Sedentary Adult: 0.8 g/kg
• Light Exercise: 1.0–1.2 g/kg
• Endurance Training: 1.2–1.4 g/kg
• Strength/Hypertrophy: 1.6–2.2 g/kg
• Weight Loss (muscle preservation): 1.8–2.7 g/kg
• Older Adults (sarcopenia prevention): 1.0–1.2 g/kg

How to Use

1. 1Enter your body weight (e.g., 75 kg).
2. 2Select your fitness goal (e.g., hypertrophy, weight loss, endurance).
3. 3Select your activity level (e.g., 3 times/week, 5+ times/week).
4. 4Your daily recommended protein intake (g) is calculated automatically.

Tips

• ✔Distribute protein across 3–5 meals, aiming for 20–40 g per meal for optimal absorption.
• ✔Consuming leucine-rich protein within 30 min – 2 hours post-workout supports muscle protein synthesis.
• ✔Animal proteins (eggs, chicken breast, fish) offer superior essential amino acid profiles.
• ✔On a plant-based diet, combine beans, lentils, and quinoa to cover all essential amino acids.
• ✔Consult a physician before a high-protein diet if you have kidney conditions.

FAQ