Protein Calculator
Calculate protein targets based on weight and training goal.
g/kg guidance
Goal-specific
Range + target
Protein for goals
Protein needs rise with training intensity and calorie deficits. Use the range to find a realistic daily target.
Assumptions
Targets are based on total body weight in g/kg and may be higher than needed for individuals with high body fat.
Spread across meals
Consistent protein distribution supports recovery and satiety.