💪 Protein Challenge

Find your personalized daily protein target

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Your Information

Body Weight (lbs) *

Protein needs scale with body size. This is the foundation for your target.

Primary Goal *

Fat Loss

Lose body fat while preserving muscle

Muscle Gain

Build muscle and strength

Body Recomposition

Lose fat and gain muscle simultaneously

Different goals have optimal protein ranges. Fat loss and recomp benefit from higher protein to protect muscle.

Body Type *

Higher Body Fat / On GLP-1

Overweight/obese or currently on weight-loss medication

Average Body Fat

Moderate body composition, some visible muscle

Lean / Athletic

Low body fat, visible muscle definition

Protein needs track more with lean mass than total weight. This helps us adjust for your body composition.

Resistance Training Days Per Week

Lifters need more protein to support muscle repair and growth.

On GLP-1 / Weight Loss Medication

Ozempic, Wegovy, Mounjaro, Zepbound, or similar

GLP-1 users can lose significant lean mass. Higher protein helps protect muscle while the scale drops.

Age (optional)

Adults 50+ may benefit from slightly higher protein to maintain strength and muscle.

Why These Inputs Matter

Body Weight: Protein needs scale with body size. This is the foundation for calculating your daily target in grams.

Goal: Fat loss requires more protein to preserve muscle. Muscle gain needs adequate protein for growth. Recomp benefits from higher protein throughout.

Body Type: Protein needs track with lean mass, not total weight. Higher body fat means we adjust downward; lean/athletic means we push higher.

Training: Resistance training increases protein needs for repair and growth. Lifters benefit from the higher end of the range.

GLP-1 Medications: Weight loss drugs can cause 20-40% of loss from lean mass. Higher protein + training helps minimize muscle loss.

🧮 Protein Calculator

Your Information

Why These Inputs Matter