Daily Protein Requirement Calculator
Calculate your target protein intake in grams per day and per meal based on clinical sports nutrition guidelines.
Your Profile & Goal
How is it calculated?
\text{Daily Protein (g)} = \text{Weight (kg)} \times \text{Protein Ratio (g/kg)}Ratios range from 0.8 g/kg for sedentary health, 1.2–1.4 g/kg for endurance, 1.6–2.2 g/kg for muscle building, and up to 2.4 g/kg during a fat-loss deficit.
Worked Examples
70 kg lifter targeting muscle hypertrophy
Targeting 1.9 g/kg yields 133g of daily protein (~33g across 4 meals), supplying 532 kcal from clean protein.
The Complete Guide to Daily Protein Requirements & Muscle Nutrition
Why Protein is the Master Macronutrient for Longevity
Dietary proteins are composed of 20 amino acids, nine of which are essential—meaning your body cannot synthesize them and must obtain them directly from food. Protein provides the nitrogen and peptide chains necessary for muscle protein synthesis (MPS), enzyme production, immune antibody creation, and connective tissue repair.
Moreover, protein has the highest Thermic Effect of Food (TEF) among all macronutrients (~20–30%), meaning your body burns nearly a quarter of protein calories simply digesting and assimilating them.
Optimal Protein Ratios for Different Fitness Goals
The baseline Dietary Reference Intake (DRI) of 0.8 grams per kilogram is merely the minimum threshold to prevent deficiency in sedentary populations. Active individuals require significantly more.
For endurance athletes, 1.2 to 1.4 g/kg supports tissue repair. For strength athletes and bodybuilders seeking hypertrophy, 1.6 to 2.2 g/kg (roughly 0.7 to 1.0 g per pound) is the scientifically demonstrated sweet spot. During calorie deficits for fat loss, bumping protein up to 2.0 to 2.4 g/kg is critical to prevent muscle catabolism.
Frequently Asked Questions
Can eating too much protein damage healthy kidneys?
How much protein can the body absorb in a single meal?
Are plant proteins as effective as animal proteins?
Results are estimates and should not be considered financial advice.