CaloryStat Protein

Protein Calculator

Set your daily protein target first — the macro that matters most for body composition.

Daily Protein Target
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Why Set Protein Before Full Macros

Protein needs are driven primarily by bodyweight, training level, and goal — not total calories. Many people want a protein number before committing to a full diet plan, which is why this calculator stands on its own.

The ISSN recommends 1.4-2.0 g/kg/day for most exercising individuals, with higher intakes favoring muscle retention during a cut.1 A 2021 dose-response meta-analysis found lean mass gains plateau around 1.6 g/kg/day for most trainees, with limited extra benefit beyond that.2

Sedentary: 1.4-1.7 g/kg Recreational training: 1.6-1.9 g/kg Serious training + cutting: 1.9-2.2 g/kg

Frequently Asked Questions

How much protein do I actually need?

Most active adults do well at 1.6-2.0 g per kg of bodyweight per day.

Can I eat too much protein?

Excess protein is generally used for energy or excreted; benefits plateau around 1.6-2.0 g/kg for most people.

Sources

  1. Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr, 2017;14:20.
  2. Tagawa R, et al. "Dose-response relationship between protein intake and muscle mass increase." Nutrition Reviews, 2021;79(1):66-75.