Get a daily protein target range in grams based on your body weight and training goal, plus a per-meal breakdown.
How it works
- Enter your current weight.
- Select your physical activity goal (e.g., Build muscle or Active/Endurance).
- Get a custom daily protein target and a per-meal breakdown.
Frequently asked questions
How much protein do I really need?
Active people often do well at 1.6 to 2.2 g per kg. Sedentary needs are lower; this tool sets the range from your goal.
Can I eat too much protein?
For healthy people, high protein is generally safe. Those with kidney conditions should consult a doctor.
Does timing matter?
Total daily intake matters most; spreading protein across meals (20 to 40 g each) is a reasonable practice.