Step 1 of 3
Your Body
These measurements determine your baseline protein needs.
Imperial (lb/ft)
Metric (kg/cm)
Body Fat % (optional — dramatically improves accuracy)
Pick the closest match or enter a number if you know it.
~18%
Fit / Some definition
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Step 2 of 3
Your Goals & Training
Protein needs vary hugely based on what you're doing with your body.
Primary Goal *
🔥 Fat Loss
Preserve muscle while losing fat
💪 Muscle Gain
Maximize muscle protein synthesis
⚖️ Recomposition
Lose fat & build muscle simultaneously
✅ General Health
Maintain weight & support wellness
🏃 Endurance
Support running, cycling, swimming
🩹 Recovery
Post-surgery, illness, or injury
Calorie Situation
📉 Deficit
Eating below maintenance
➡️ Maintenance
Eating at maintenance
📈 Surplus
Eating above maintenance
Training Type
Primarily resistance / weights
Mixed (weights + cardio)
Primarily cardio / endurance
Not currently training
Training Frequency
Not training
1-2 days/week
3 days/week
4-5 days/week
6-7 days/week
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Step 3 of 3
Final Details
These factors refine your recommendation.
How many meals do you eat per day?
3 meals
4 meals (3 + snack)
5 meals (3 + 2 snacks)
6 meals
How much protein do you think you currently eat? (rough estimate for gap analysis)
I have no idea
Very little (~40-60g)
Some (~80-100g)
Decent amount (~120-140g)
A lot (~160g+)
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⚡ Calculate My Protein →
Your Optimal Protein Range
Minimum
—
grams/day
Below this you risk muscle loss
★ Optimal Target
—
grams/day
Your sweet spot for results
Upper Limit
—
grams/day
Diminishing returns above this
🍽️ Per-Meal Targets
Distribute evenly for optimal muscle protein synthesis (Schoenfeld & Aragon, 2018).
🥘 What Does —g Look Like?
Real food examples to hit your daily target — including desi favorites.
Protein values from USDA FoodData Central and Indian Food Composition Tables (NIN Hyderabad). Approximate values per serving.
📐 Show The Math
Want someone to plan this for you?
FuelPlate coaching builds your full nutrition plan — macros, meals, and accountability. We work with the food you love.
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🍵 Easy protein: FuelSips Chai
30g of protein per serving. Creamy spiced chai, ready in seconds.
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