FREE PROTEIN CALCULATOR
Find a practical daily protein target.
Estimate a straightforward protein target based on body weight and goal, then translate it into meals you can repeat.
A practical starting estimate for an adult doing resistance training. Total calories, food preferences, medical context and consistency still matter.
Why protein is useful
Protein supports tissue repair and helps preserve or build muscle when paired with resistance training. It can also make calorie-controlled meals more satisfying.
Turn grams into meals
Divide the daily target across meals that fit your routine. A target of 160 grams might become four meals containing roughly 40 grams each rather than one oversized evening serving.
Frequently asked questions
Do I need the exact number every day?
No. A consistent practical range is more useful than treating one gram as a pass-or-fail line.
Who should ask a professional first?
People with kidney disease, relevant medical conditions, pregnancy or specialized clinical needs should seek qualified guidance.