Tools
Protein Calculator
Calculate a daily protein range from your weight and activity, then learn how to turn it into real meals.
Your approximate daily range
How to use this number
This is a total daily target to spread across meals, not an amount per shake. Aim toward the high end on training days and the low end on quieter days.
Three next steps
- Count the protein in tomorrow’s breakfast.
- Spread the target across 3–4 meals.
- Recalculate if your weight changes by more than 10 lb.
See the method, formula, and limits
We use 1.0–1.6 g of protein per kg of body weight per day by activity. Body weight is an imperfect proxy for lean mass. This is not medical advice and does not apply if you have kidney disease; talk with your clinician before raising protein.
KEEP GOING
Get one useful idea for putting your range into practice.
Good Decades Daily turns numbers like this into small, realistic actions.
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