Free Tool #03
Protein, in grams.
Protein is the single most under-eaten nutrient in most weight-loss and muscle-building diets. This calculator uses evidence-based intake ranges (1.2–2.4 g/kg) based on your goal and training load.
Goal
Training load
Daily protein
140g
2.0 g/kg body weight
Per meal (×4)
35g
Spread across the day
Age adjustment
None
Adults 50+ need a bit more
What that looks like
Roughly 1 palm-sized portions of high-protein food per meal (dal, tofu, paneer, eggs, fish, chicken, yoghurt), or ~12 grams of a whey/plant blend if you use a shake.
Struggling to hit this?
Most people need a better meal structure, not more willpower. Diettra turns protein into meals, snacks and templates that stack up.
FAQ
Questions about this tool.
For healthy kidneys, yes. The 1.6–2.2 g/kg range this tool uses is the well-studied range for adults who train.