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TAKE THE GUESSWORK
OUT OF PROTEIN.
Get a daily protein range and a simple way to spread it across your meals. A starting point for healthy adults who exercise.
A PRACTICAL STARTING POINT
YOUR NEXT MEAL CAN BE SIMPLER.
Enter your weight to see your estimated daily protein range. Then use the free Protein Starter Guide to turn the numbers into a routine.
EXPLORE THE FREE GUIDEYOUR NUMBER.
NOW MAKE IT A HABIT.
The free Protein Starter Guide includes meal-building ideas, a shopping checklist, and a seven-day tracker. Enter your email on the downloads page to unlock the PDF.
GET MY FREE PROTEIN GUIDEGET A PERSONALIZED PLANHow is this calculated?
We multiply your weight in kilograms by 1.4-2.0 to show a daily protein range in grams. The International Society of Sports Nutrition describes this range as sufficient for most exercising individuals. The meal figure divides that daily range by your chosen number of eating occasions; equal portions are a planning aid, not a requirement.
Is this a personalized nutrition prescription?
No. It is an educational estimate for healthy adults who exercise. Your goals, training, overall food intake, and individual circumstances may change your needs. Your coach can help you apply an appropriate plan.
For adults 18+. If you are pregnant or breastfeeding, have kidney disease, or follow a medically prescribed diet, ask a qualified healthcare professional for individual guidance. This tool supports weights from 30-300 kg (about 66-661 lb).