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Protein Range Planner

Estimate a practical daily protein range and see how it can be distributed across meals based on your activity and preferences.

Plan My Protein

Free · No account needed · A range, not a prescription

This tool is not open yet.

The methodology below is settled and published in advance, so you can judge the tool before it exists rather than after it gives you a number. When it opens, it will work exactly as described here — free, in your browser, with no account.

Calculator · The Endurvity Team · Reviewed June 2026

Show your working

How this tool reaches its answer.

A tool that returns a number owes you three things: what it looked at, what it took for granted about you, and where its answer stops being reliable. All three are below.

What it measures

The inputs

  • Your body weight, which sets the scale of the range.
  • Your training pattern, since resistance training raises the useful intake.
  • The number of meals you realistically eat, which decides the per-meal target.

What it assumes

Taken for granted

  • General ranges for healthy, active adults are an appropriate starting point.
  • Spreading intake across meals is easier to sustain than concentrating it in the evening.
  • Total intake across the day matters more than the precise timing of any single meal.

Where it stops

Known limits

  • It returns a range, not a personal requirement. Individual needs vary and the range is deliberately wide.
  • It is not appropriate if you have kidney disease or another condition that restricts protein. Ask your clinician first.
  • It does not assess the rest of your diet, total energy intake, or micronutrients.

Why a range instead of a number

A single figure implies a precision that the underlying evidence does not support. Requirements vary with training, age, total energy intake, and what else is in the diet, and the useful band is wide enough that hitting it approximately is enough.

Aim to land inside the range on most days. Chasing an exact gram total is a good way to make eating tedious without improving the outcome.

Using the per-meal target

The per-meal figure is usually the more actionable half of the result. Most people are close to their target at dinner and well short at breakfast, so the easiest change is normally the first meal of the day rather than the last.

Sources are interchangeable for this purpose. Eggs, dairy, fish, meat, tofu, tempeh, legumes, and protein powder all count towards the same total.

When to ignore the output

If a clinician has given you a protein target, use theirs. If you have kidney disease, are pregnant, or are managing a condition where intake is being monitored, this planner is not the right tool and its assumptions do not apply to you.

Endurvity provides educational information and general wellness tools. It does not provide medical diagnosis, treatment, or individualized medical advice. Speak with a qualified healthcare professional about symptoms, medical conditions, medications, or major changes to exercise and nutrition.

Know the method before you trust the number.

Every Endurvity tool publishes its assumptions. If a health tool will not show you its working, that is the answer.

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