Protein Intake Calculator
A protein intake calculator with one job: turn your body weight into a daily protein target using the ISSN position stand range of 1.6–2.2 g/kg for people building muscle. Pick your goal — maintain, lean bulk or cut — and get grams per day plus per-meal splits.
Result
| ISSN range (1.6–2.2 g/kg) | |
| Per meal |
Formula & source
Factors: 1.6 maintain · 1.9 build · 2.2 cut
Per meal = daily ÷ meals
Source: ISSN position stand (Jäger et al., Journal of the International Society of Sports Nutrition, 2017): 1.6–2.2 g/kg/day to maximize muscle building and retention; intakes above ~2.2 show no added benefit in the reviewed trials. Goal factors sit inside that reviewed range — maintain at the floor, cutting at the ceiling. Unique to this page: the per-meal split, because a daily number nobody can portion is useless.
Worked example (you can verify by hand)
Input: 180 lb (81.65 kg), build muscle (1.9), 4 meals.
- Weight: 180 ÷ 2.20462 = 81.65 kg
- Target: 81.65 × 1.9 = 155.1 g/day
- Per meal: 155.1 ÷ 4 = 38.8 g
Expected output: ≈ 155 g/day; ≈ 39 g × 4 meals; range 131–180 g.
Limitations — what this cannot do
- The range assumes healthy kidneys — pre-existing kidney conditions change the picture; talk to a doctor, not a calculator.
- Hitting the number matters more than timing it — daily total beats 'anabolic window' precision for almost everyone.
Disclaimer: Estimates for training planning only, not medical advice. Consult a professional.
FAQ
How much protein do I really need?
If you lift: 1.6–2.2 g/kg/day per the ISSN position stand. Sedentary adults need far less (~0.8–1.2 g/kg) — this calculator targets active lifters.
Is more than 2.2 g/kg better?
The research says no for muscle — trials show no added benefit past ~2.2 g/kg. Very high intakes mostly displace carbs and fat you also need.
Does protein timing matter?
Far less than total intake. Spread it over 3–5 meals with 30–50 g each and you have covered ~95% of the benefit.
What are cheap high-protein foods?
Eggs, Greek yogurt, cottage cheese, chicken breast, tuna, lentils and whey. The calculator gives you the number; the grocery list is the easy part.