Tools

Protein target planner

Translate your body weight and goal into a daily protein range plus per-meal targets you can actually use.

Hit the lower end on light training days; use the upper range when volume climbs.
Anchor at least 20–30 g protein at breakfast to smooth distribution.
Pair protein with fiber or fats so meals feel satisfying and blood sugar stays steady.

Protein guidance works best alongside the maintenance calorie calculator and BodyTypeCalc measurement history.