Free tool
Protein calculator
Protein helps preserve muscle, especially while losing weight. This tool estimates a daily protein target from your weight and goal. Estimates only.
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Daily protein target
g/day
Roughly 46-62 g per meal across 3-4 meals. Spread protein through the day for best effect.
See if care is right for youAn estimate, not medical advice. A licensed provider reviews your full picture.
Good to know
Understanding your result
Why protein matters
Adequate protein helps preserve lean muscle during weight loss, supports satiety, and aids recovery.
How much you need
Common targets range from ~0.8 g/lb for maintenance to ~1.0-1.1 g/lb when losing weight or building muscle.
Timing
Spreading protein across meals tends to beat loading it all at once. Aim for a source at each meal.
Protein is one lever
If you're working on weight, a licensed provider can build a plan that protects muscle while you lose.
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