Calculator
Protein intake calculator
Find a daily protein range for your weight and goal.
Evidence-based
For active clients pursuing fat loss or muscle gain, not general public guidelines.
Goal aware
Higher for cuts/gain, moderate at maintenance.
Simple output
Lower, mid, and upper targets to choose from.
Protein intakeGrams / day
Enter weight and goal to see a daily range. Mid‑point is a solid start.
kg
For most people, hitting the mid‑point consistently is enough. Use the range to flex up or down.
Ready to calculate
Enter your weight and goal
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