Free tool

Protein Calculator

Find your optimal daily protein intake based on your goal and body composition.

Body Weight

Body Fat % (optional)

Goal

Recommended Daily Protein

176g

Range: 144g – 216g

2.2 g/kg body weight

Recipes with ≥44g protein per meal

Hit your daily target across ~4 meals

Browse protein supplements

Find the best protein powder for your needs

Read: Protein Timing

Does when you eat protein actually matter?

Now you have your numbers

Read the complete beginner's guide to cutting, or browse our high-protein recipe collection to hit your targets.