Nutrition Tool
Protein Intake Calculator
Estimate a realistic daily protein target for muscle building, fat loss, training recovery or general fitness. No need to turn every meal into a chicken breast emergency.
This tool is for generally healthy adults. Speak with a clinician or dietitian before making major dietary changes if you have kidney disease, are pregnant, have an eating disorder history or have been told to limit protein.
Your Protein Target
Daily Protein Estimate
Simple Meal Breakdown
Protein Without Overthinking It
A sensible protein total across the day is more useful than obsessing over whether your shake happened exactly twelve minutes after training.
Most people find it easier to hit their target by including a meaningful protein source at each meal rather than trying to rescue the entire day at 10pm.
Meat, fish, eggs, dairy, tofu, beans, lentils and higher-protein foods all count. Protein powder is convenient, not compulsory.
You do not need to hit exactly the same number every day. Getting broadly close most days is the useful part.
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