Protein Calculator
Protein needs scale with body weight, goal, and training intensity — this gives you a daily gram target and a rough per-meal split.
Goal
117gDaily protein target
Daily protein target117 g
Per meal (4 meals)~29 g
Higher protein during a calorie deficit helps protect muscle mass while you lose fat.
This tool gives a general estimate for informational purposes and isn't a medical diagnosis. If you're pregnant, managing a chronic condition, or unsure about a result, check with a doctor or registered dietitian before changing your diet or exercise.