Free tool
Your protein target, from your goal weight.
Most calculators use your current weight and give people on a GLP-1 a number they will never hit. This one uses the weight you are heading for, which is the number that protects your muscle. Ten seconds, no signup.
Your numbers
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Small meals, protein first. Swap anything for something you actually like with the same grams.
The Keep Muscle Kit
The number is the easy part. Hitting it every week is the kit.
Seven-day meal plans at this exact level, the 2-Day Strength Plan, the workbook and the Sunday tracker. 107 pages, instant download.
How the maths works: 1.2 to 1.6 g of protein per kg of goal weight (0.55 to 0.7 g per lb), scaled by how much you train and your goal, capped at 1.8 g per kg. Water is about 33 ml per kg (0.5 US fl oz per lb) of current weight. Protein grams are grams of protein, not grams of food: 1 oz of protein is 28 g. This is coaching guidance, not medical advice; people with kidney disease should get a protein target from their doctor.