Protein Calculator

Only for sedentary adults. The WHO/FAO/UNU 2007 Technical Report Series 935 set 0.8 g/kg/day as the minimum to prevent nitrogen-balance deficit in healthy non-active populations. For people who train, recover, or want to preserve muscle in a deficit, the ISSN 2017 Position Stand (Jäger et al., J Int Soc Sports Nutr 14:20) and the ACSM/AND/DC 2016 joint position (Thomas et al., J Acad Nutr Diet 116(3):501-528) recommend 1.2-2.0 g/kg as the practical range, with cutting/hypertrophy contexts trending toward 1.6-2.4 g/kg.

Muscle protein synthesis (MPS) is leucine-threshold-driven. Schoenfeld & Aragon 2018 (J Int Soc Sports Nutr 15:10) reviewed the dose-response literature and concluded ~0.4 g/kg per meal across at least 4 meals reaches a 1.6 g/kg/day floor while keeping per-meal doses within the MPS-maximizing range. At higher daily targets (2.2 g/kg/day), per-meal doses up to 0.55 g/kg are useful. Doses meaningfully above 0.55 g/kg per meal show diminishing returns — additional amino acids oxidize rather than convert to lean tissue.

Not in healthy populations per current evidence. The ISSN 2017 Position Stand reviewed the kidney-safety literature and concluded protein intakes in the 1.4-2.0 g/kg/day exercise range do not impair renal function in adults with healthy kidneys; subsequent crossover studies have extended that no-harm finding to substantially higher intakes (2.5+ g/kg) without observable kidney impact. The misconception traces to extrapolating from kidney-disease populations. People with pre-existing chronic kidney disease should NOT exceed the RDA without medical supervision — dietary protein restriction is part of standard CKD management. Healthy adults concerned about kidney load should hydrate adequately; that does not mean restricting intake.

Bioavailability and amino-acid profile differ. Animal proteins (whey, eggs, meat, dairy) have higher DIAAS (Digestible Indispensable Amino Acid Score) and richer leucine content per gram, which lowers the per-meal threshold needed to maximize MPS. Plant proteins (soy, pea, legumes, grains) have lower DIAAS individually; combining sources (e.g., rice + beans, pea + rice protein) closes the gap. Total daily intake compensates for source quality at sufficiently high totals — vegan athletes targeting 1.8-2.2 g/kg with mixed plant sources match omnivore body-composition outcomes per ISSN 2017 review.

Increased. The IOM 2005 DRI Macronutrients report sets pregnancy at +25 g/day above pre-pregnancy intake (≈ 1.1 g/kg/day for most women) and lactation at +25 g/day for the first 6 months of breastfeeding. The ACSM/AND/DC 2016 position stand reinforces these elevated needs in active pregnant or lactating populations. Pregnancy and breastfeeding should not use this calculator unsupervised — work with an obstetric provider or registered dietitian for personalized energy + protein + micronutrient targets.