Evidence-based macros
Daily protein calculator
Enter the client's weight and goal to get a daily protein range backed by the scientific literature.
Client data
We return a range in g/kg, total grams, and a suggested distribution across 4 servings.
Result
Range per kg
–
Total daily protein
–
Per serving (4 meals)
–
Fill in the fields to see the result.
Is more protein always better?
Only up to a point. Past 2.4 g/kg/day there are no clear benefits and it displaces other macros that also matter.
Which weight should I use for clients with excess weight?
Use adjusted or target weight, not current weight, to avoid overestimating the requirement.
Is post-workout protein necessary?
Daily total and distribution matter more; getting 0.3-0.4 g/kg post-workout is good practice, not mandatory.
Next step
Take macro prescription to the next level
Almendra adjusts protein, carbs, and fat in every plan based on goal and client data.