WOLF Fitness Tracker logo WOLF Fitness Tracker Beta

Calories & Macros

Protein Target Calculator

Protein targets do not need to be mysterious. For lifters, the useful range is usually high enough to support muscle repair, preserve lean mass during a cut, and make meals more filling. This calculator uses body weight, goal, and meals per day to give a daily target plus a per-meal split you can actually use when planning food.

The goal setting changes the multiplier slightly. Cutting gets the highest target because hunger and lean-mass retention matter more. Maintaining, recomping, and lean bulking can still benefit from a high intake, but there is rarely a need to chase extreme numbers. Use the result as a practical anchor, then let consistency matter more than hitting the exact gram every single day.

Calculator

Results

The calculator will update here when JavaScript is available. You can edit the example inputs on the left.

A calculator gives you one snapshot. WOLF tracks the trend across body, diet, and workouts so you can see whether the plan is actually working.

Try Demo Join Beta / Sign Up

How to use this

  1. Enter body weight and choose kg or lb.
  2. Select your current goal and the number of meals you usually eat.
  3. Use the daily target and per-meal split to plan repeatable meals.

Related tools

Calories & Macros

Lean Bulk / Cut Calorie Target Calculator

Estimate a daily calorie target, surplus or deficit, and protein range for a bulk, cut, or recomp.

 Body Composition

Body Recomposition Calculator

Estimate fat mass, lean mass, and target weight if lean mass is preserved.

 Training

Workout Volume Calculator

Calculate session volume by exercise and, when provided, by muscle group.

FAQ

Is more protein always better?

No. Once you are in a useful range, extra protein is mostly a preference and calorie-allocation choice.

Should protein be higher while cutting?

Often yes, because cuts increase the need to preserve lean mass and manage hunger.

Do I need equal protein at every meal?

Equal meals are not mandatory, but a per-meal target makes planning easier and helps distribute intake.

Can I use pounds or kilograms?

Yes. Choose the unit you track with and the calculator converts the target accordingly.