Protein Calculator
Calculate optimal daily protein targets based on body mass and training activity
Input Parameters
Real-time calculation updates dynamically as you adjust inputs. Values remain strictly local on your device.
Recommended Daily Protein1.8 g/kg body weight
135grams/day
Equivalent to 0.82 grams per pound (~540 kcal)
Optimal Intake Window
120 – 165g/day
Per Meal (4 meals/day)
34g/meal
Exceeds 25g leucine thresholdClinical Responsibility Note: This calculation provides statistical estimations for informational and educational purposes only. It is not an individualized medical diagnosis or clinical prescription.
Mathematical Formula & Scientific Methodology
Formula: International Society of Sports Nutrition (ISSN) Position Stand
Protein Target = Body Weight (kg) × Relative Factor (0.8 to 2.2 g/kg)Derived from nitrogen-balance and modern Indicator Amino Acid Oxidation (IAAO) research.
Model Assumptions
- Healthy kidney and liver function in individuals without renal pathology
Variables & Standard Units
| Symbol | Physiological Meaning | Unit |
|---|---|---|
| RDA | 0.8 g/kg minimum baseline to prevent deficiency | g/kg |
| ISSN Athlete Range | 1.6 to 2.2 g/kg for resistance-trained individuals | g/kg |
Scientific Limitations
- Extremely high body weights in obesity may prefer target based on Lean Body Mass
Peer-Reviewed Scientific Citations
A reanalysis of the factors influencing basal metabolic rate in normal adults: importance of fat-free mass (1980)
Cunningham JJ (1980) — The American Journal of Clinical Nutrition, 33(11), 2372-2374
Key Finding: Demonstrated that lean body mass accounts for nearly all variance in basal metabolic rate between sexes and ages.
Frequently Asked Questions
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