Daily Protein Intake & Muscle Calculator

Determine your ideal daily protein targets in grams, per-meal distribution, and amino acid threshold based on your fitness goals.

Body Weight

Primary Goal

Daily Meal Frequency

Determine your ideal daily protein targets in grams, per-meal distribution, and amino acid threshold based on your fitness goals.

How Protein Calculator Works & Scientific Formula

Our online Protein Calculator uses clinically validated physiological formulas for high accuracy. Formula: Sedentary: 0.8g/kg (0.36g/lb) | Active/Endurance: 1.2–1.6g/kg (0.54–0.73g/lb) | Hypertrophy/Fat Loss: 1.6–2.2g/kg (0.73–1.0g/lb).

Scientific Formula & Calculation Logic

This calculator executes clinical formulas recognized in medical and physiological literature:


                        Sedentary: 0.8g/kg (0.36g/lb) | Active/Endurance: 1.2–1.6g/kg (0.54–0.73g/lb) | Hypertrophy/Fat Loss: 1.6–2.2g/kg (0.73–1.0g/lb).

Reference Ranges & Health Categories

Category / Classification	Reference Value / Range	Health Interpretation
• Minimum RDA (Survival)	0.8 g/kg (0.36 g/lb)	Prevents protein deficiency
• Moderate Activity / Longevity	1.2 – 1.6 g/kg (0.54 – 0.73 g/lb)	Optimal for active health & recovery
• Fat Loss / Muscle Preservation	1.6 – 2.0 g/kg (0.73 – 0.91 g/lb)	Preserves lean muscle in a deficit
• Muscle Hypertrophy & Strength	1.8 – 2.2 g/kg (0.82 – 1.0 g/lb)	Maximizes muscle protein synthesis (MPS)

Frequently Asked Questions (FAQs)

How much protein can your body absorb in one meal? ▾

While the body absorbs virtually all digested protein, optimal muscle protein synthesis (MPS) is triggered by 25–40 grams of high-quality leucine-rich protein per meal.

Is high protein intake safe for healthy kidneys? ▾

Daily Protein Intake & Muscle Calculator