Protein Calculator

Protein is the one macronutrient almost everyone should pay attention to first. It builds and repairs the muscle you train, keeps you feeling full so you eat less, and costs more energy to digest than carbs or fat. Get it right and the rest of your diet gets easier.

Why protein matters

Your muscles, organs, skin, hormones, and immune system are all built from protein. During exercise you create small amounts of muscle damage, and dietary protein supplies the amino acids to repair and rebuild stronger. When you are in a calorie deficit, enough protein is what tells your body to burn fat rather than muscle.

How much you need

General health needs are modest, but active people and anyone building muscle or dieting need more. Sports nutrition guidance places the useful range at roughly 1.4 to 2.2 grams per kilogram of body weight per day, with the higher end favored during fat loss to protect lean mass. This tool gives you a personal range in grams.

Timing and quality

Spreading protein across three to four meals, each with 20 to 40 grams, helps your body use it more effectively than one large serving. Quality matters too. Animal sources like meat, fish, eggs, and dairy are complete proteins, and plant eaters can combine sources such as beans, lentils, tofu, and grains to cover all the amino acids.

Making it easy

Hitting a protein target every day is simpler with a plan. SmaartCoach builds meals that reach your protein goal automatically and can scan your food to confirm you got there, so you never have to guess.