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Free Protein Calculator

Calculate your optimal daily protein intake based on your goals, activity level, and body composition. Get science-based recommendations and meal planning suggestions.

✓ Goal-based recommendations
✓ Science-backed formulas
✓ Meal planning included
✓ 100,000+ calculations

Sample Result

See what you'll get instantly

140g
Daily Protein Goal

Scroll down to calculate your protein needs

Calculate

Your Fitness Goal

Your Protein Plan

Based on scientific guidelines and your specific goals

0g
Daily Protein Goal
Total protein intake
0g
Per Kg Body Weight
Protein per kg
0g
Per Meal (4 meals)
Distribute evenly
0g
Post-Workout
Within 2 hours

High-Quality Protein Sources

🐔
Chicken Breast
31g per 100g
🧬
Lean Beef
26g per 100g
🐟
Salmon
25g per 100g
🥚
Eggs
6g per large egg
🥛
Greek Yogurt
10g per 100g
🌱
Tofu
8g per 100g

Sample Daily Meal Plan

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Scientific Foundation

Our protein calculator is based on evidence-based recommendations from the International Society of Sports Nutrition (ISSN), Academy of Nutrition and Dietetics, and systematic reviews of protein research published in top-tier journals.

🧬 Evidence-Based Protein Recommendations

Sedentary: 0.8-1.0 g/kg body weight (RDA minimum)

Active/Endurance: 1.2-1.4 g/kg body weight

Strength/Power: 1.6-2.2 g/kg body weight

Fat Loss: 1.4-2.0 g/kg body weight (higher protein preserves lean mass)

📚 Landmark Protein Research
  • Kerksick, C.M., et al. (2018). "ISSN exercise & sports nutrition review update: research & recommendations." Journal of the International Society of Sports Nutrition, 15(1), 38. DOI: 10.1186/s12970-018-0242-y
  • Phillips, S.M. & Van Loon, L.J. (2011). "Dietary protein for athletes: from requirements to optimum adaptation." Journal of Sports Sciences, 29(S1), S29-S38. DOI: 10.1080/02640414.2011.619204
  • Helms, E.R., et al. (2014). "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition, 11(1), 20. DOI: 10.1186/1550-2783-11-20
  • Institute of Medicine (2005). "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids." Washington, DC: The National Academies Press.
🎯 Meta-Analyses & Systematic Reviews

Our recommendations are supported by comprehensive meta-analyses:

  • Morton et al. (2018): Meta-analysis of 49 studies shows 1.6 g/kg optimal for muscle protein synthesis in resistance-trained individuals
  • Helms et al. (2013): Systematic review demonstrates 1.4-2.0 g/kg preserves lean mass during caloric restriction
  • Moore et al. (2009): 20g high-quality protein maximally stimulates muscle protein synthesis post-exercise
  • Schoenfeld et al. (2017): Protein timing meta-analysis shows benefits of protein distribution throughout the day
🔬 Protein Quality & Amino Acid Research

Our protein source recommendations are based on amino acid profile research:

  • Protein Digestibility-Corrected Amino Acid Score (PDCAAS): WHO/FAO gold standard for protein quality
  • Digestible Indispensable Amino Acid Score (DIAAS): Updated protein quality measure (FAO, 2013)
  • Essential Amino Acids: Complete proteins contain all 9 essential amino acids in adequate proportions
  • Leucine Threshold: 2.5-3g leucine per meal optimizes muscle protein synthesis (Devries & Phillips, 2015)
  • Protein Complementation: Plant-based combinations can achieve complete amino acid profiles
⏰ Protein Timing Research

Evidence-based protein timing strategies:

  • Post-Exercise Window: 20-40g protein within 2 hours post-exercise maximizes adaptation (Aragon & Schoenfeld, 2013)
  • Meal Distribution: 3-4 meals with 20-40g protein each optimizes daily muscle protein synthesis
  • Pre-Sleep Protein: 30-40g casein before bed enhances overnight recovery (Res et al., 2012)
  • Leucine Pulsing: Spacing protein intake allows repeated stimulation of mTOR pathway
🏃‍♂️ Activity-Specific Requirements

Protein needs vary based on training type and goals:

  • Endurance Athletes: 1.2-1.4 g/kg (supports glycogen synthesis and recovery)
  • Strength Athletes: 1.6-2.2 g/kg (maximizes muscle protein synthesis and hypertrophy)
  • Fat Loss: 1.4-2.0 g/kg (preserves lean mass during caloric deficit)
  • Older Adults (>65): 1.0-1.2 g/kg minimum (combats sarcopenia)
  • Recovery/Injury: 1.6-2.5 g/kg (supports tissue repair and immune function)

Last updated: January 2025 | Based on ISSN guidelines and peer-reviewed sports nutrition research