Daily Protein Intake Calculator

Calculate your exact daily protein requirements based on your biological sex, bodyweight, physical activity level, and specific fitness goals. Compares foundational clinical guidelines from the National Academy of Medicine RDA baseline ($0.8 ext{ g/kg}$), the International Society of Sports Nutrition (ISSN) resistance training guidelines ($1.4 ext{ to }2.2 ext{ g/kg}$), and cutting phase muscle-sparing protocols ($2.3 ext{ to }3.1 ext{ g/kg of LBM}$). Includes optimal per-meal protein distribution (MPS leucine threshold of 20-40g/meal) and equivalent real-food protein serving guides.