Scientific Protein Calculator
Calculate your exact daily protein target, per-meal leucine threshold, and muscle preservation quota.
Provides 572 calories from protein (4 kcal per gram).
High-Quality Protein Food Equivalents
How to hit your target of 143g with common complete protein sources:
Protein Nutrition FAQs
How much protein do I need per day?
For sedentary individuals, the Recommended Dietary Allowance (RDA) is 0.8 g/kg/day. However, for active individuals, resistance trainees, and athletes, meta-analyses (Morton et al., 2018) prove that 1.6 to 2.2 g/kg/day is required to maximize muscle hypertrophy, strength adaptations, and recovery.
Why does protein requirement increase during a fat loss diet?
In a caloric deficit, your body increases amino acid oxidation for energy. To prevent muscle catabolism and maintain a positive nitrogen balance, research (Helms et al., 2014) recommends elevating protein intake to 2.0–2.6 g/kg of total bodyweight (or 2.3–3.1 g/kg of Lean Body Mass).
What is the optimal protein dose per meal for Muscle Protein Synthesis (MPS)?
Clinical trials indicate that 0.40 to 0.55 g/kg of high-quality protein per meal (yielding at least 2.5–3.0 grams of the essential amino acid leucine) is optimal to trigger the 'leucine trigger' and maximize muscle protein synthesis across 3 to 5 evenly spaced meals daily.
Is high protein harmful to healthy kidneys?
No. Extensive peer-reviewed clinical trials in healthy individuals consuming up to 3.3 g/kg/day of protein have demonstrated no detrimental effects on renal function, glomerular filtration rate (GFR), or bone mineral density.
Scientific References & Peer-Reviewed Literature
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. PMID: 28698222.
- Helms ER, Aragon AA, Fitschen PJ. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20. PMID: 24864135.
- Phillips SM, Chevalier S, Leidy HJ. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. PMID: 26960445.
- Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. PMID: 23867520.
