Daily protein targets support fat loss, muscle retention, and hunger control. Enter your weight and goal below for a practical gram range—not a single magic number.
Ranges reflect common practice (roughly 1.6–2.2 g/kg or 0.7–1.0 g/lb). Individual needs vary. Not medical advice. Spread intake across meals—especially if you use intermittent fasting.
Related tools & guides
Turn targets into meals: Building Balanced Meals for Weight Loss · Eat More Protein Without Supplements