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Protein Calculator

Calculate your optimal daily protein intake based on USDA DRI, WHO, and ISSN athletic performance guidelines.

1 Personal Demographics

Biological Sex / Life Stage

Age (Years)

Body Fat % (Optional)

Weight (kg)

Height (cm)

2 Activity & Health Goal

Daily Activity Level

Primary Goal

Muscle Gain

Hypertrophy & strength

Fat Loss

Preserve muscle in deficit

Maintenance

General health & vitality

Endurance

Running, cycling, stamina

USDA DRI / CDC Baseline

60 g

0.8 g/kg — Minimum to prevent clinical deficiency in sedentary adults.

WHO Standard

62 g

0.83 g/kg — Safe global daily allowance for baseline nitrogen balance.

ISSN & ACSM Athletic Range

120 - 165 g

1.6 - 2.2 g/kg — Optimized for muscle protein synthesis and recovery.

Safe Upper Limit

225 g

3.0 g/kg — Upper boundary well-tolerated by healthy individuals.

Optimal Protein per Meal

Distributing your protein across equal meals ensures sustained muscle protein synthesis throughout the day.

Aim for approximately 38g of protein per feeding.

What Does This Look Like In Real Food?

Any of the following food portions individually fulfill your complete daily requirement of 150g protein:

🍗

485g

Cooked Chicken Breast

~31g protein / 100g

🥚

25 Eggs

Whole Large Eggs

~6g protein / egg

🥛

6.3 Scoops

Whey / Plant Isolate

~24g protein / scoop

🥣

1.5 kg

Plain Greek Yogurt

~10g protein / 100g

🌱

1.8 kg

Firm Tofu

~8.5g protein / 100g

🐟

600g

Salmon Fillet

~25g protein / 100g

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