Free fitness tool
Estimate a daily protein range based on body weight and goal, then use ZenFit AI to connect it to meals, macros, and training.
Enter the basics that shape this estimate, then use the interactive calculator after the app loads to adjust the numbers.
body weight
goal
meals per day
This output is useful for planning, not for diagnosis or guaranteed results.
This output is useful for planning, not for diagnosis or guaranteed results.
This output is useful for planning, not for diagnosis or guaranteed results.
Uses practical grams-per-kilogram body weight ranges for general fitness planning, with higher ranges for fat loss and muscle gain.
The estimate should be compared with real-world outcomes over time. Body weight trends, training performance, hunger, schedule, sleep, injury status, and consistency can all change what works in practice.
This tool is for general fitness education and planning context. It is not medical advice. If you are pregnant, managing a medical condition, recovering from an injury, changing medication, or unsure whether a calorie or training change is appropriate, speak with a qualified clinician.
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Many active adults use a range based on body weight and goal. Treat the output as a planning range, not a medical prescription.
For adherence and meal planning, many people do better spreading protein across the day instead of saving most of it for one meal.
Yes. Paid ZenFit AI meal features can generate meals and recipes around your targets and preferences.