Free tools · Nutrition & Energy
Protein Calculator
Free · No signupDaily protein in grams from body weight and goal — cut, maintain, or lean bulk — plus a per-meal split.
Your stats
Goal
Protein
144g/day
36 meals of ~36 g
Per meal (4)
36 g
Per meal (3)
48 g
g per lb
0.82
Questions
Is more protein always better?
Past a point, extra protein mostly displaces carbs or fat. This calculator aims at a lifting-friendly range, not a maximum.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
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Macro Calculator
Protein, carb, and fat targets from your TDEE and goal — cut, maintain, or lean bulk. Grams per day.
TDEE Calculator
Estimate total daily energy expenditure from Mifflin-St Jeor, Harris-Benedict, or lean-mass formulas. Free, no signup.
Cutting Calculator
Calorie and protein targets for a fat-loss phase, plus an estimated weekly rate that protects training.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.