🥩 Sports Nutrition & Muscle Protein Synthesis
Daily Protein Intake & Meal Distribution Calculator
Calculate your daily protein targets based on scientific ISSN/ACSM guidelines and optimize per-meal leucine distribution to maximize Muscle Protein Synthesis (MPS).
Athlete Profile
Target Daily Protein Intake
150 grams
Daily Calories
600 kcal
4 kcal per gram
Per Pound Bodyweight
0.91 g / lb
165.3 lbs
Leucine Threshold
2.5 - 3.0g
Exceeded per meal 👍
💡 Optimal Muscle Protein Synthesis (MPS):
Spreading 37.5g of high-quality complete protein across 4 meals (spaced 3-4 hours apart) triggers peak mTOR activation and maximal anabolic recovery.
Scientific Protein Dosage Guidelines
Peer-reviewed meta-analyses from the International Society of Sports Nutrition (ISSN) establish target ranges:
- Sedentary (0.8g/kg): The bare minimum to prevent clinical nitrogen deficiency.
- Endurance (1.2 - 1.4g/kg): Compensates for amino acid oxidation during high-mileage running and cycling.
- Hypertrophy (1.6 - 2.2g/kg): The optimal ceiling for muscle building with resistance training.
- Cutting/Deficit (2.2 - 2.6g/kg): High protein preserves lean muscle tissue during steep caloric restriction.