Daily Protein Intake Calculator for Athletes
Estimate daily protein needs by body weight and training goal using ISSN and sports-nutrition evidence: 1.4-2.0 g/kg for active individuals, with higher ranges for muscle gain and fat loss.
Results
- Daily protein target
- 105-150 g/day
- 1.4-2 g/kg body weight
- Per meal (spread across the day)
- 26-38 g
- 4 feedings per day · aim for 0.3-0.5 g/kg per feeding
- Evidence note
- ISSN position stand: 1.4-2.0 g/kg/day for most exercising individuals
Common sports-nutrition protein recommendations
| Goal | g/kg/day |
|---|---|
| General athletic training | 1.4 - 2.0 |
| Muscle gain (resistance training) | 1.6 - 2.2 |
| Fat loss / cutting | 1.8 - 2.7 |
Approximate protein in common foods (per 100 g, cooked)
| Food | Protein |
|---|---|
| Chicken breast | ~31 g |
| Lean beef | ~26 g |
| Salmon | ~22 g |
| Eggs (whole) | ~13 g |
| Cottage cheese (low-fat) | ~11 g |
| Greek yogurt (non-fat) | ~10 g |
| Tofu (firm) | 8-15 g |
| Lentils (cooked) | ~9 g |
| Edamame (cooked) | ~11 g |
How it works & limitations
What the evidence says
The ISSN position stand recommends 1.4-2.0 g/kg/day for most exercising individuals. A meta-analysis of protein supplementation in resistance training found muscle-gain benefits rise up to about 1.6 g/kg/day and then plateau, while higher intakes (about 2.2 g/kg/day and above) are useful during energy restriction to preserve lean mass.
How to distribute it
Spread protein across 3-6 meals of roughly 0.3-0.5 g/kg each (about 20-40 g per meal for most adults). Each feeding should contain enough leucine (roughly 2-3 g) to stimulate muscle-protein synthesis. Whole foods (meat, fish, dairy, eggs, soy, legumes) come first; supplements fill the gap, not the other way around.
Plant-based athletes
Plant proteins are typically lower in leucine and less digestible than animal sources. Aim for the upper end of your range, include soy, and consider a higher per-meal dose to reach the same leucine stimulus. A 2-3 g/kg range is common in plant-based guidance.
Sources
Last updated 2026-08-13
- Jager, R., et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.
- Morton, R. W., 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.
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10.
- Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition, 11, 20.
General guidance for healthy, exercising adults. Individual needs vary with total energy intake, kidney health and medical conditions - consult a professional when in doubt.
Frequently asked questions
How much protein do athletes need per day?
The ISSN position stand recommends 1.4-2.0 g/kg/day for most exercising individuals. Meta-analytic evidence shows muscle-gain benefits tend to plateau around 1.6 g/kg/day, with higher intakes (about 2.2 g/kg/day) useful during energy restriction.
Should I take all protein at once?
No. Spread protein across 3-5 meals or feedings of roughly 0.3-0.5 g/kg each to support daily muscle-protein synthesis. Whole foods are the foundation; supplements are convenient, not required.