# Protein Intake Calculator (by Body Weight & Activity) Estimate your daily protein target in grams from body weight and activity level. Coefficients (g per kg bodyweight) follow the ISSN 2017 position stand and the Morton et al. 2018 meta-analysis. > Canonical page: https://elysiatools.com/en/tools/protein-intake-calculator - **Category:** Health - **Keywords:** protein calculator, protein intake, grams per kg, daily protein target, protein rda, muscle protein synthesis, cutting protein ## Overview The Protein Intake Calculator helps you estimate your optimal daily protein target in grams based on your body weight, activity level, and training intensity. Utilizing scientific coefficients from the ISSN 2017 position stand and the Morton et al. 2018 meta-analysis, this tool calculates your target range, g/kg ratio, and suggests protein distribution across meals. ## Inputs - **Body weight** (number): e.g. 70 - **Weight unit** (select) - **Activity level** (select) - **Training intensity** (select) - **Decimal places** (number) ## When to use - When planning a nutrition strategy for muscle building, strength training, or endurance sports. - When adjusting daily macronutrient targets during a fat loss phase (cutting) to preserve lean muscle mass. - When calculating optimal protein distribution per meal based on scientific recommendations. ## How it works - Enter your current body weight and select the weight unit (kilograms or pounds). - Select your activity level (such as sedentary, endurance, strength, or cutting) and training intensity. - Adjust the decimal precision for the output calculations if needed. - Click calculate to view your daily protein target, recommended range, and meal-by-meal distribution. ## Use cases - Strength athletes calculating protein targets to optimize muscle protein synthesis. - Individuals in a calorie deficit (cutting) determining protein needs to prevent muscle loss. - Recreational exercisers looking to align their daily protein intake with their training intensity. ## Frequently asked questions ### What scientific standards does this calculator use? It uses protein intake coefficients from the ISSN 2017 position stand and the Morton et al. 2018 meta-analysis. ### Can I input my weight in pounds? Yes, you can select either kilograms (kg) or pounds (lb) as your weight unit. ### How does the 'cutting' activity level affect the calculation? The cutting option applies higher protein coefficients to help preserve lean muscle mass during a caloric deficit. ### Does the calculator suggest how to distribute protein throughout the day? Yes, the output includes a recommended protein range per meal distributed across 3 to 4 meals. ### What does the training intensity option change? 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