How Much Protein Do You Really Need?

Get a personalized, science-backed protein recommendation in 30 seconds. Based on USDA/HHS DRI and ISSN guidance.

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Grounded in U.S. DRI + ISSN

Used by 10,000+ athletes

100% Free

Calculate Your Daily Protein

Weight (lbs)

Age

Activity Level

Goal

86%

of Americans actively increase protein intake

10-35%

AMDR protein range (USDA/HHS DRI)

1.4-2.0g/kg

training range for exercisers (ISSN)

62%

of consumers track their food intake

Our Tools

Science-backed tools to optimize your nutrition and reach your fitness goals faster.

Protein Calculator

Personalized daily protein based on your body, activity & goals.

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TDEE + optimal protein, carbs & fat split.

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AI Recipe Generator

Turn your fridge leftovers into high-protein meals.

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How It Works

Get your science-backed protein recommendation in three simple steps.

Step 01

Enter your details

Input your weight, age, activity level, and fitness goal into our calculator.

Step 02

Get your protein target

Our algorithm calculates your personalized daily protein recommendation.

Step 03

Follow your Protein Clock

See exactly how much protein to eat per meal throughout your day.

The Science Behind It

Our recommendations are grounded in peer-reviewed research from leading health institutions.

"Protein should account for about 10-35% of calories, with higher intakes often appropriate for training individuals."

USDA/HHS + ISSN

Our Sources

USDA/HHS Dietary Guidelines for Americans

DRI (Dietary Reference Intakes)

ISSN (International Society of Sports Nutrition)

Our calculator uses peer-reviewed research to give you accurate, personalized recommendations. We update our algorithms as new science becomes available.

Frequently Asked Questions

Everything you need to know about protein intake and our calculator.

The general recommendation is 0.8g per kg of body weight for sedentary adults. However, if you're active, the ISSN recommends 1.4-2.0g/kg for most exercising individuals. For muscle building, aim for 1.6-2.2g/kg. Our calculator personalizes this based on your specific profile.