health ToolUpdated 2026-09-20
Daily Protein Intake Calculator
Maximize muscle protein synthesis and recovery. Calculate your individualized daily protein requirement in grams, protein calories, and per-meal distributions based on sports nutrition research.
Formula & Mathematical Methodology
Daily Protein (g) = Weight (kg) × Goal Multiplier (g/kg)
Sports nutrition guidelines from the International Society of Sports Nutrition (ISSN) recommend 1.6 to 2.2 grams of protein per kilogram of body weight for individuals seeking to maximize muscle gain and recovery.
Step-by-Step Worked Example
Scenario: 75 kg individual with a muscle gain goal.
1. Body weight: 75 kg (165.3 lbs).
2. Target multiplier for hypertrophy: 2.0 g/kg.
3. Daily protein intake: 75 kg × 2.0 g/kg = 150 grams.
4. Protein calories (4 kcal/g): 150 g × 4 = 600 kcal.
5. Divided over 4 meals: 150 ÷ 4 = 37.5 grams of protein per meal.
Final Calculated Result: 150g Protein Daily (600 kcal)
Frequently Asked Questions
Can your body only absorb 30 grams of protein per meal?
No, modern metabolic research confirms that your body digests and absorbs virtually all ingested protein over several hours. Spreading 30–45g across 3 to 5 meals optimizes muscle protein synthesis spikes throughout the day.
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