Determines optimal daily protein targets in grams based on body weight, training intensity, and health goals according to sports science standards.
Find the optimal daily protein intake for muscle building, fat loss, or health maintenance.
Evidence-based estimations. Consult a physician for personalized guidance.
Official clinical definitions and validated mathematical models
Estimates required protein consumption to prevent nitrogen deficiency and support muscle protein synthesis.
| Population Group | Daily Grams / kg | Notes & Scientific Rationale |
|---|---|---|
| Sedentary Adults (RDA) | 0.8 g / kg | Minimum to avoid negative nitrogen balance in healthy adults |
| Active Maintenance | 1.2 – 1.4 g / kg | Supports cellular turnover in moderate recreation |
| Endurance Athletes | 1.4 – 1.7 g / kg | Compensates for amino acid oxidation during distance training |
| Resistance Training (Hypertrophy) | 1.6 – 2.2 g / kg | Maximizes muscle protein synthesis and lean mass gain |
| Hypocaloric Fat Loss (Cutting) | 1.8 – 2.4 g / kg | High satiety, preserves lean mass in an energy deficit |
Determine daily caloric requirements to maintain, lose, or gain weight safely.
Calculate your Basal Metabolic Rate (BMR) - the calories burned at complete rest.
Compute your Total Daily Energy Expenditure (TDEE) based on activity and metabolic rate.
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