1. Choose Your Unit Toggle between “Metric (kg)” and “Imperial (lbs)” to match your preference.

2. Enter Weight Input your current body weight. The calculator automatically converts this internally to apply standard nutritional formulas.

3. Select Goal

• Maintain Health: For general wellness (0.8–1.0g/kg).
• Active Lifestyle: For runners or active jobs (1.2–1.5g/kg).
• Build Muscle: For weightlifting and hypertrophy (1.6–2.2g/kg).
• Fat Loss: High protein to preserve muscle while dieting (1.8–2.4g/kg).

4. Visualize Results Click “Calculate.” You will see a recommended minimum and maximum gram range. Below that, the tool estimates how much food that equals (e.g., “6.5 Scoops of Whey”) to give you a concrete perspective on the volume of food required.