Daily Protein Goal Calculator
Calculate your daily protein target in grams from body weight and goal (maintain, build muscle, or fat loss), using ISSN and ACSM guidelines. Runs in your browser.
Ranges follow the International Society of Sports Nutrition (ISSN, 2017) and ACSM guidance: ~1.2–1.6 g/kg general, 1.6–2.2 g/kg to build muscle, and up to ~2.4 g/kg when dieting to preserve lean mass. Spread intake across meals. General guidance, not medical or dietary advice; those with kidney conditions should consult a doctor.
About this tool
Protein needs scale with body weight and goal, and the sport-nutrition consensus is well above the minimal RDA (0.8 g/kg) for anyone who is active. This calculator applies the ranges from the International Society of Sports Nutrition's 2017 position stand and ACSM guidance: roughly 1.2–1.6 g per kilogram of body weight for general health and active maintenance, 1.6–2.2 g/kg to build muscle, and up to about 2.4 g/kg when dieting in a calorie deficit, where higher protein helps preserve lean mass and satiety. Enter your weight and pick a goal to get a daily gram range and a midpoint to aim for. For best results the research suggests spreading that total across three to five meals of 20–40 g each rather than front- or back-loading it. These are evidence-based general guidelines, not a personalized prescription, and people with kidney disease should get medical advice before raising protein intake. Everything runs in your browser.
How to use it
- Enter your body weight in kg or lb.
- Choose your goal: maintain, build muscle, or fat loss.
- Read your daily protein range in grams.
- Distribute it across meals (about 20–40 g each) through the day.
Frequently asked questions
- How much protein do I actually need?
- For active people, roughly 1.2–1.6 g/kg for general health, 1.6–2.2 g/kg to build muscle, and up to ~2.4 g/kg when cutting to protect lean mass. That is well above the 0.8 g/kg RDA, which is a minimum to prevent deficiency, not an optimum for athletes.
- Should I base it on body weight or lean mass?
- Either works; this tool uses total body weight, which the cited guidelines are expressed in. If you carry a lot of excess fat, basing protein on lean body mass (or a target weight) avoids overestimating — compute lean mass separately and apply a similar g/kg figure.
- Does timing or distribution matter?
- Total daily protein matters most, but research suggests spreading it across 3–5 meals of about 20–40 g each better stimulates muscle protein synthesis than one or two large doses. The tool gives the daily total to divide up.
- Can I eat too much protein?
- For healthy people, intakes in these ranges are safe and well-tolerated; very high intakes are not harmful but offer little extra benefit. The important exception is people with kidney disease, who should follow medical guidance before increasing protein.
- Where do these numbers come from?
- The International Society of Sports Nutrition (ISSN) 2017 position stand on protein and exercise, and American College of Sports Medicine (ACSM) recommendations — the standard evidence-based references for athletic protein intake.
- Is this medical or dietary advice?
- No. It is informational general guidance. For a personalized plan or any kidney or metabolic condition, consult a registered dietitian or physician.