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Nutrition & Metabolic · Cluster 03

Daily Protein Intake Calculator

Find your optimal daily protein target based on lean mass, training intensity, age, and goal — cross-referenced with the latest ISSN, ACSM, and WHO guidelines.

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Your Protein Requirements

Multiple evidence-based targets with guideline comparison

Your Daily Protein Targets
Recommended Range
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grams/day
Optimal Target
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g/day
WHO Minimum (0.8g/kg)—
ISSN Sports Range—
Per lean body mass (if known)—
Per meal (3–5 meals)—
Your protein per kg—
WHO minimum: 0.8g/kg/day (sedentary adults). ISSN recommendation for trained individuals: 1.6–2.2g/kg. Cutting athletes: up to 2.4–3.1g/kg to maximise muscle retention. Over-50s: 1.2–1.6g/kg minimum to counter anabolic resistance. Upper limit: no harm demonstrated up to 3.5g/kg in healthy individuals.

How Much Protein Do You Actually Need?

The WHO's 0.8g/kg recommendation is the minimum to prevent deficiency in sedentary adults — not the optimal amount for health, muscle maintenance, or performance. The International Society of Sports Nutrition (ISSN) and American College of Sports Medicine (ACSM) both recommend 1.4–2.0g/kg for physically active individuals, rising to 2.2–3.1g/kg during caloric restriction phases to preserve lean mass.

The Leucine Threshold and Meal Timing

Muscle protein synthesis (MPS) is triggered by reaching the "leucine threshold" — approximately 2–3g of leucine per meal. This translates to roughly 20–40g of complete protein per meal. Research shows that distributing protein evenly across 4–5 meals maximises MPS compared to eating the same total in 1–2 large servings. The "anabolic window" myth has been largely debunked — total daily protein matters far more than precise post-workout timing.