About Protein Intake Calculator

Our Story

I started Protein Intake Calculator because I kept getting a different protein recommendation everywhere I looked. Some said 0.8 g/kg. Others said 2.5 g/kg. None of them explained why, or what changed the number for someone my age, activity level, or goal.

As someone with a background in microbiology, I'm used to reading primary research rather than taking headlines at face value. So I went back to the actual studies — the ISSN position stands, the body composition research, the protein turnover literature — and built a calculator that reflects what the evidence actually says, with the reasoning shown rather than hidden behind a black box.

This site is the result: one tool, researched and maintained by one person, with the goal of giving people a number they can trust and understand.

Who I Am

I'm Minhal Nawaz, a microbiologist by training, which means my day-to-day work involves reading, evaluating, and applying scientific literature critically — not guessing, not repeating whatever's trending. I'm not a registered dietitian or sports nutritionist, and this site is not a substitute for one. What I bring is the ability to dig into research papers, separate solid evidence from marketing claims, and translate that into something practical.

Protein Intake Calculator is run independently under Skaldhaus, a small digital marketing studio I operate. I built this calculator myself because I wanted the tool I couldn't find anywhere else, and I apply the same research-driven approach here that I do across my other work.

What I Do

Protein Intake Calculator is a free, no-signup tool that estimates your personalized daily protein target based on your age, sex, height, weight, activity level, and fitness goal. Beyond the headline number, it breaks your target down into:

• A realistic intake range, not just a single figure
• Per-meal protein targets distributed across your day
• Food equivalencies so you can see your target in real meals, not just grams
• A macronutrient summary for full-day context

Every number on this site is grounded in published sports nutrition research — including RDA guidelines from the National Academy of Medicine and position stands from the International Society of Sports Nutrition (ISSN) — rather than arbitrary defaults.

A Note on Trust

I take the responsibility of giving health-adjacent advice seriously. This calculator provides evidence-based estimates for informational purposes only — it is not medical advice, and it isn't a replacement for guidance from a doctor, registered dietitian, or other qualified healthcare professional. If you have a medical condition, including kidney disease, please consult a professional before making significant changes to your protein intake.

Where possible, I link to the research behind each recommendation so you can verify it yourself rather than taking my word for it.

Get in Touch

Have feedback, found an error, or just want to say hi? Reach out via the Contact page — I read and respond to every message myself.

Sources & Further Reading

This calculator draws on peer-reviewed sports nutrition research, including:

• International Society of Sports Nutrition (ISSN) Position Stand on Protein and Exercise
• National Academy of Medicine Dietary Reference Intakes (DRI) for Protein
• Peer-reviewed studies on muscle protein synthesis, protein turnover, and body composition