Nutrition calculator
Protein calculator
Get a daily protein target from your weight and goal — the number most people under-shoot. Free, instant, no sign-up.
Hitting protein is the hard part — the coach turns this into actual meals.
How much protein do you need?
Protein need scales with body weight and how hard you train. A sedentary person does fine around 1.0 g per kg, while someone building muscle or cutting wants closer to 2.0–2.2 g/kg. Higher protein in a deficit protects the muscle you've built.
How this calculator works
We multiply your body weight in kilograms by a goal-specific grams-per-kilogram factor — from 1.0 (sedentary) up to 2.2 (cut) — and round to whole grams. It's the simplest reliable way to set a daily protein floor.
Hitting the target
Knowing the number is easy; eating it consistently is the real challenge. Spread protein across meals, lean on dense sources, and track it for a week to calibrate. Want meals built around your target that you'll actually eat? That's what the coach is for.