Find your optimal daily protein intake based on your sport type, training intensity, and goal. Based on the latest sports nutrition research and ISSN guidelines.
Calculate My Protein ↓Resistance training causes significant muscle protein breakdown. Rebuilding and growing that muscle requires 1.6–2.4g/kg. Research shows diminishing returns above 2.4g/kg for most people.
Long training sessions use amino acids as fuel and cause muscle damage. Endurance athletes need 1.2–1.6g/kg — less than strength athletes but significantly above the sedentary RDA of 0.8g/kg.
During a calorie deficit, the risk of muscle loss increases significantly. Research recommends 2.3–3.1g/kg of lean body mass (or ~2.0–2.4g/kg total body weight) when cutting to preserve muscle.
Each meal should contain 30–50g of protein to maximally stimulate muscle protein synthesis. Consuming all protein in 1–2 meals is less effective than spreading it evenly throughout the day.
These recommendations are based on a body of sports nutrition research, most notably the position stands from the International Society of Sports Nutrition (ISSN) and systematic reviews by researchers like Dr. Brad Schoenfeld and Dr. Stuart Phillips, who have studied protein intake and muscle protein synthesis extensively. The widely cited range of 1.6–2.2 g/kg for muscle building comes from meta-analyses pooling dozens of controlled trials — above roughly 2.2 g/kg, additional protein shows minimal further benefit for muscle growth in most trained individuals.
Keep in mind these figures assume adequate total calorie intake and resistance training stimulus — protein alone doesn't build muscle without a training signal to use it for. People with kidney disease should consult a doctor before significantly increasing protein intake, since very high intakes may stress impaired kidneys. For most healthy adults, though, research has found no evidence that intakes in the 1.6–2.4 g/kg range pose any risk to kidney or bone health.