Protein Calculator

Goal Weight

Set your goal weight to personalize your protein targets.

Activity / Goal

Choose the preset that best matches your training and body-composition goal.

Your Daily Protein

Targets are calculated from your goal weight in pounds.

Weight path: 180 lb → 160 lb (lose 20 lb).

Per-meal target (4 meals): 40g to 48g protein.

How to use this

Higher totals may support appetite control and recovery. Spread intake across meals for consistency.

Educational only. This is not medical advice. Consult a qualified professional for personal guidance.