Nutrition made simple.

The protein result is an educational estimate based on your target body weight. For general health, this prototype uses 1.6 g/kg; for muscle building or weight-loss goals, it uses 1.8 g/kg. These are planning assumptions, not individualized prescriptions. Strength-training frequency does not currently change the calculation.

The protein target is an estimate, not an exact requirement. Your actual protein needs may differ, especially with certain health conditions or during pregnancy. Your selected meal count is used only to divide the daily total; the per-meal number is not a recommendation to consume all your protein in one sitting.

Information on this page is general wellness education and does not replace professional medical or dietary advice.

Protein: The International Society of Sports Nutrition's position stand describes 1.4–2.0 g/kg/day for most exercising adults. We use 1.6 g/kg/day as a practical baseline. The goal-based adjustment to 1.8 g/kg is a provisional coaching rule, not an individually validated prescription. Strength-training frequency does not change the result in this version. ISSN position stand ↗.

These tools offer general wellness education for adults; they are not medical advice. If you have kidney disease, gastrointestinal disease, a medically prescribed diet, or questions about individual requirements, seek advice from an appropriate healthcare professional.