Is more than 1 gram per pound of protein beneficial?
Research indicates that for most athletes, benefits plateau between 0.73 and 1.0 g/lb (1.6 to 2.2 g/kg), though intakes up to 1.2 g/lb can help preserve muscle in severe calorie deficits.
Protein Calculator
Calculates recommended daily protein targets (g/day, g/kg, g/lb, and per-meal distributions) based on evidence from the International Society of Sports Nutrition (ISSN).
Scientific Formula & Exercise Physiology Standards
Equation: ISSN & Morton et al. (2018) Meta-Analysis Standard | Peer-Reviewed Source: British Journal of Sports Medicine / ISSN Position Stand
Hypertrophy: 1.6 to 2.2 g/kg (0.73 to 1.0 g/lb) | Cutting: 2.0 to 2.6 g/kg
Calculates total daily protein requirements and divides target into 3-5 protein feedings of 0.40 to 0.55 g/kg to optimize muscle protein synthesis (MPS).
Step-by-Step Worked Example: Hypertrophy Protein Target (80 kg Lifter)
- Recommended multiplier range: 1.6 to 2.2 g/kg (avg: 1.9 g/kg)
- Calculate total grams: 80 × 1.9 = 152g (range: 128g – 176g)
- Per meal target across 4 meals: 152 ÷ 4 = 38g/meal
Calculation Result: Recommended: 152g protein/day (38g across 4 balanced meals)
Clinical Nuances, Limitations & Best Practices
- Individuals with pre-existing renal disease should consult a nephrologist before increasing protein intake.
Frequently Asked Questions (Protein Calculator)
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