Protein Calculator
Estimate a daily protein range for fat loss, maintenance, or muscle gain. The result is a range so you can choose the lower or higher end based on appetite, training, and adherence.
115-164g
Estimated daily protein range.
1.4-2.0g/kg
Use the lower end if adherence is hard. Use the higher end during fat loss, hard training blocks, or when meals are less protein-dense.
How to use the range
Protein targets are best treated as a daily range, not a perfect gram target. Consistency over the week matters more than landing on the exact same number every day.