How this calculation works
The Daily Protein Target Calculator determines the optimal grams of dietary protein you should consume per day, per meal, and in total calories based on sports nutrition guidelines.
Mathematical formula and logic
Daily Protein (g) = Body Weight (lbs) × Multiplier (from 0.36g/lb RDA up to 1.0g/lb for resistance hypertrophy training).
Worked example
A 170 lb person training for muscle hypertrophy at 1.0g/lb requires 170 grams of protein per day (680 kcal), which distributes to approximately 42.5 grams across 4 meals.
Calculation assumptions
- Protein contains 4 dietary kilocalories per gram.
- International Society of Sports Nutrition (ISSN) protein dosage recommendations.
Frequently asked questions
What is the recommended protein intake for building muscle?
The International Society of Sports Nutrition (ISSN) recommends 1.6 to 2.2 grams of protein per kilogram of body weight (approx 0.8 to 1.0 g/lb) for individuals engaged in resistance training.
Can the human body absorb more than 30g of protein in one meal?
Yes, the body absorbs virtually all consumed protein over time through digestion. However, muscle protein synthesis (MPS) peaks at around 30 to 45 grams of high-quality protein per meal.
How much protein is in a standard chicken breast?
A 100-gram (3.5 oz) cooked skinless chicken breast contains approximately 31 grams of lean protein and only 165 calories.
Are plant proteins as effective as whey for muscle growth?
Yes, as long as total daily protein and essential amino acid (leucine) requirements are met through diverse protein sources like soy, pea, rice, lentils, and tofu.
Does high protein intake damage healthy kidneys?
In healthy individuals without pre-existing renal disease, clinical studies demonstrate that high-protein diets (up to 2.8g/kg) do not impair kidney function.
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