Protein Calculator
How much protein do you need each day? Put in your weight and your goal. You get your number in 10 seconds.
Aim for
g a day
g a meal, over 4 meals
This is a general guide, not medical advice. If you have kidney disease, are pregnant or have a health condition, ask your doctor first.
Check your inbox. Your plan is on its way.
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Book Your Free No Sweat BlueprintHow we get your number
We start with your weight. Have a lot to lose? Put in your goal weight and we use it, so your number is not too high.
Your goal and your training set the rate. Training 2 or more days a week: 0.7 to 1 gram per pound to lose fat or build muscle, or 0.6 to 0.8 to stay healthy. Training 0 to 1 day a week: 0.5 to 0.7.
We split it over 4 meals, so each one is easy to hit.
Based on Morton et al., 2018 (British Journal of Sports Medicine) and the ISSN position stand on protein (Jäger et al., 2017).
Not sure where to start?
Sit down with an Empire coach for 30 minutes. We'll scan your body composition, hear your goals and hand you a plan. There's no workout and no pressure to join.
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