How is the daily protein target calculated?

Your weight in kilograms is multiplied by a goal-specific coefficient from ISSN peer-reviewed guidelines: 0.8 g/kg (RDA maintenance), 1.6-2.2 g/kg (muscle), 2.3-3.1 g/kg (weight loss), 1.2-1.4 g/kg (endurance).

Daily Protein Calculator

Q: How much protein do I need to build muscle?

The International Society of Sports Nutrition (ISSN) recommends 1.6-2.2 grams of protein per kilogram of body weight per day for resistance-trained athletes aiming to build muscle.

Q: Do I need more protein when losing weight?

Yes — the ISSN recommends 2.3-3.1 g/kg/day during caloric restriction to help preserve lean muscle mass while losing fat.

Calculate your optimal protein intake based on peer-reviewed ISSN guidelines

The ProteinPer100g daily protein calculator estimates your target intake from body weight and goal using ISSN-backed multipliers: 1.6-2.2 g/kg for muscle building, 2.3-3.1 g/kg during weight loss, 1.2-1.4 g/kg for endurance, and 0.8 g/kg for maintenance. Free, no account required.

Your Weight

Your Goal

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.