Nutrition
Protein Calculator
Weight, goal and activity: how much protein you need a day, how to spread it across meals and where it comes from.
The recommendation follows the evidence for healthy adults: 1.2 grams per kilo as a baseline, 1.6 for muscle gain, weight loss and over 65, up to 1.8 with intense training. Distribution assumes three to four meals of 25 to 40 grams. Details in Eating protein right.
Not medical advice: the calculator classifies, it does not diagnose.
