Daily Protein Requirement Calculator
Calculate optimal daily protein intake (grams & per-meal leucine dose) for muscle growth, fat loss, or longevity based on ISSN & RDA guidelines.
🥩 Physical Data & Goal
kg
Per Meal Target
35 g / meal
Gram per kg / lb Ratio
2.0 g/kg (0.91 g/lb)
Leucine Threshold Target
~3.0 g / meal
Protein Quality Standard
PDCAAS 1.0
International Society of Sports Nutrition (ISSN) Recommendations
To stimulate maximal muscle protein synthesis (MPS), consume 1.6 to 2.2 grams of protein per kilogram of body weight per day, divided across 3–4 meals containing at least 2.5–3g leucine.