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Free tool · Nutrition

Protein calculator

Protein protects muscle on a diet and keeps you full. Pick your goal to get a daily range and how to split it across meals.

Results

Daily protein
144–180 g
Per meal (4 meals)
36–45 g

Ranges follow common sports-nutrition guidance (roughly 1.6–2.2 g/kg for lifters, higher end when cutting).

How to use it

  1. Enter your bodyweight.
  2. Choose your goal.
  3. Spread the total across 3–5 meals.

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FAQ

Is more protein always better?

Past about 1 g per lb of bodyweight, extra protein adds little for most people.

If I'm overweight, should I use my bodyweight?

Use your goal weight instead so the target stays realistic.

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