Protein target calculator
Protein is the macro most worth getting right. This calculator gives you a daily range — not a single magic number — scaled to your bodyweight, your goal, and how often you train, with a note on when the upper or lower end makes more sense.
Free Tool Assistant
General guidance only — not your Aion profile, and it doesn't remember you
I can set your daily protein range. Three things — your weight, your goal, and how you train.
First — pounds and inches, or kilos and centimeters?
Common questions
- Why is the answer a range instead of a single number?
- Because the evidence supports a band, not a point. Training frequency and goal set the demand: someone barely training maintains muscle near the bottom of the band, someone training hard or dieting benefits from the top — protein is what protects muscle when calories are short.
- Is there a benefit to eating more than the target?
- For building and keeping muscle, mostly no — past these targets the extra protein stops adding measurable benefit and just displaces carbs and fat you'd probably enjoy eating.
- Does protein timing matter?
- Total daily intake matters far more than timing. Spreading it over three to five meals makes the total easier to hit and keeps each meal satisfying, which is the practical win.
- Do plant proteins count the same?
- The daily total counts however you get there. Plant proteins tend to come in smaller doses per food, so hitting a high target usually takes a bit more attention — mixing sources across the day covers it.