Protein Intake by Goal
The 1.4-2.0 g/kg and 2.3-3.1 g/kg ranges below are drawn from the
International Society of Sports Nutrition's position stand on
protein and exercise. The "General Activity" tier is a practical
estimate for moderately active people rather than a specific
research-cited figure.
- Sedentary (RDA): ~0.36 g/lb (0.8 g/kg) — the standard Recommended Dietary Allowance, representing a minimum to avoid deficiency rather than an optimal target for active people.
- General Activity: ~0.45-0.64 g/lb (1.0-1.4 g/kg) — a reasonable estimate for people who exercise moderately but aren't training specifically for muscle or performance goals.
- Muscle Gain / Maintenance: ~0.64-0.91 g/lb (1.4-2.0 g/kg) — the ISSN-cited range for most exercising individuals building or maintaining muscle.
- Cutting (Fat Loss): ~1.04-1.41 g/lb (2.3-3.1 g/kg) — a higher range from research on resistance-trained individuals during calorie deficits, aimed at preserving lean mass.
Grams per Pound vs. Grams per Kilogram
Most sports-science research is published in grams per kilogram
(g/kg), which this calculator uses internally regardless of which
unit you select for your weight. If you prefer thinking in pounds, a
rough rule of thumb many lifters use is 0.7-1.0 grams of protein per
pound of body weight for muscle gain, which lines up closely with
the 1.4-2.0 g/kg range above.
Total Body Weight vs. Lean Body Mass
These calculations use total body weight, which works well for most
people at a typical body fat percentage. If you carry significantly
more body fat, calculating from total weight can overestimate what
you actually need — in that case, using your lean body mass or a
realistic goal weight tends to give a more sensible number.
Common Protein Myth: The "30 Grams Per Meal" Limit
A widely repeated claim is that your body can't use more than
20-30 grams of protein per meal. In reality, that range appears
sufficient to maximize the short-term muscle protein synthesis
response, but your body still digests and uses larger amounts —
it just takes longer. Total daily protein intake matters far more
than hitting an exact number at every meal.
Frequently Asked Questions
How much protein do I need to build muscle?
ISSN's position stand cites 1.4-2.0 g/kg body weight daily for most exercising individuals building or maintaining muscle.
Do I need more protein when losing weight?
Research on resistance-trained individuals during deficits suggests 2.3-3.1 g/kg may help preserve muscle mass while cutting.
Can I only absorb 30g of protein per meal?
No — that's an oversimplification. Your body digests larger amounts too; total daily intake matters more than per-meal precision.
Should I use total body weight or lean body mass?
Total weight is fine at a typical body fat percentage. At significantly higher body fat, lean mass or a goal weight gives a more reasonable target.