How much protein do you actually need?
Answer six quick questions and see your daily calories, protein target, and macro split - all on one screen, updating as you go.
We'll email the full breakdown plus a two-week starting guide. Optional - your numbers are already above.
What your body burns doing nothing at all — breathing, circulating blood, repairing cells. Your floor, not your target.
BMR plus everything you actually do. Eat at this number and weight holds; your goal shifts you either side of it.
Weight against height, nothing more. It can't tell muscle from fat — treat it as one rough input among several.
Protein need scales with body weight and training load, and rises in a deficit — you need more to hold muscle while losing fat.
Disclaimer. These are estimates, not medical advice.
