Protein Calculator
Get estimated daily protein requirements based on your training goals.
Backed by expert guidelines to help you unlock more from your training, recovery, and day-to-day energy.
In under 60 seconds discover:
- Your personalized daily protein target based on latest sports nutrition research (ISSN, NSCA 2024-2025 guidelines)
- Per-meal protein targets optimized for muscle protein synthesis and recovery
- Sample meal plans with complete nutrition info (protein, calories, leucine content)
- Product recommendations matched to your specific diet type and training goals
- Science-backed tips on protein timing, distribution, and food quality for maximum results
Evidence-based recommendations
Our calculator uses peer-reviewed research from ISSN (International Society of Sports Nutrition), NSCA 2024 guidelines, and recent meta-analyses on protein requirements for athletes and active individuals.
Performance Nutrition
Know your number so you can plan smarter meals, shakes, and snacks around your training week.
Most frequent questions
Disclaimer
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This calculator is for those aged 18 years and older and is for education purposes only. The calorie and macronutrient recommendations provided by this calculator are ESTIMATES based on independent scientific formulas and should only be used as guidelines.
This calculator uses evidence-based formulas from multiple sources: ICMR NIN Nutrient Requirements for Indians (2024) for sedentary/light activity, ISSN Position Stand on Protein & Exercise (2017), NSCA 2024 updated guidelines for athletes, and recent meta-analyses (Morton et al. 2018, Nunes et al. 2025) on protein requirements for muscle building and fat loss.
Key research references: International Society of Sports Nutrition (ISSN), National Strength & Conditioning Association (NSCA), American College of Sports Medicine (ACSM), and peer-reviewed studies on protein bioavailability, leucine thresholds, and protein distribution for muscle protein synthesis.