Daily Protein Calculator
Calculate your optimal protein intake based on peer-reviewed ISSN guidelines
Based on ISSN Position Stand guidelines
Frequently Asked Questions
How much protein do I need to build muscle?
According to the International Society of Sports Nutrition (ISSN), resistance-trained athletes benefit from 1.6-2.2 grams of protein per kilogram of body weight per day for optimal muscle building.
Do I need more protein when losing weight?
Yes, the ISSN recommends higher protein intake (2.3-3.1 g/kg/day) during caloric restriction to help preserve lean muscle mass while losing fat.
How should I distribute protein across meals?
Research suggests distributing protein evenly across 3-5 meals, with each meal containing 20-40g of protein, spaced 3-4 hours apart for optimal muscle protein synthesis.