Get your daily protein target in grams — based on your weight, activity level, and goal. Built on registered-dietitian standards.
Enter your numbers to see your daily protein target and meal breakdown.
Now that you know your protein target, here's how to hit it every day.
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Three steps from your numbers to your daily protein plan.
Based on your goal and activity level, we select a grams-per-pound rate from registered-dietitian guidelines. Fat loss requires more protein to preserve lean mass; maintenance needs less.
Multiply your bodyweight by the protein rate to get your daily gram target. This is the total protein you should aim for across all meals and snacks.
We distribute your target across breakfast (25%), lunch (30%), dinner (30%), and a snack (15%) so you know exactly how much protein to aim for at each sitting.