Protein supports recovery
A consistent protein target helps make training adaptations more likely, especially when strength training is part of the plan.
Protein calculator
Estimate your daily protein range
Use this protein calculator to set a practical daily target that supports training, recovery, fat loss, or muscle gain.
Suggested protein range
128-160 g per day
These estimates are starting points, not medical advice. Adjust based on real progress, recovery, and guidance from a qualified professional when needed.
Ranges beat false precision
A range is more useful than a single exact number because appetite, schedule, and food choices vary day to day.
Pair nutrition with training
Protein alone does not build results. Combine it with a repeatable workout plan and track progress over weeks.