Calculate Your Daily Protein Needs
Scientific Basis: This calculator uses evidence-based multipliers from the International Society of Sports Nutrition (ISSN) and American College of Sports Medicine (ACSM).
Building Muscle: 0.8-1.1g per pound of body weight. Higher protein supports muscle protein synthesis and recovery.
Losing Weight: 1.0-1.4g per pound of body weight. Increased protein during caloric deficit preserves lean muscle and increases satiety.
Maintenance: 0.7-1.0g per pound of body weight. Sufficient for health and tissue repair.
Activity Adjustments: More active individuals need slightly more protein to support higher training volume and recovery needs.
Note: These are general guidelines. Individual needs may vary based on age, genetics, and training experience. Consult a healthcare provider for personalized advice.