🍳 Recipes to hit your target
Knowing the number is step one — the hard part is eating it. These are real recipes with full macros:
How it works
Your recommended daily protein is set by grams of protein per kg of body weight, based on your goal: maintenance ~1 g/kg, active ~1.4, muscle building ~1.8, and cutting ~2.2 g/kg. Spread protein across 3-4 meals a day for best absorption.
🛒 Gear to help you hit your protein target
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Frequently asked questions
How much protein do I need per day?
It depends on weight and goal: from 1 g/kg for maintenance up to 2.2 g/kg for building muscle or cutting. The calculator computes your exact amount.
Do I need protein powder?
Not required — you can hit your target from food (chicken, eggs, legumes). But protein powder is a cheap, convenient way to top up, especially after training.
When is the best time to have protein?
Spreading it across the day (3-4 meals) works better than one big serving. Post-workout is a good time for a protein serving.