⚕️ Medical Disclaimer: Content on Trendovnik is for informational purposes only. Always consult a qualified healthcare provider before starting any new fitness or nutrition program.
Practical Nutrition Tool

Protein Calculator for Training Goals

A realistic daily protein range based on your body weight, training goal, and activity level — without turning nutrition into guesswork.

High-protein foods for training and muscle building
Calculate Your Daily Target
Your daily protein range
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📊 How to use the number
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Think in rangesThe lower end still works. You don't need to hit the ceiling every day to make progress.
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Spread across mealsDistributing protein evenly stimulates muscle protein synthesis more effectively than front-loading.
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Drink more waterHigher protein intake increases metabolic water demand — stay hydrated.
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Recalculate as you changeUpdate this as your weight, goal, or activity level shifts.
📋 Reference ranges (g per kg)
GoalRange
Muscle gain1.6 – 2.2 g/kg
Fat loss1.8 – 2.4 g/kg
Maintenance1.2 – 1.8 g/kg
Endurance1.4 – 1.7 g/kg
Sedentary adults0.8 – 1.2 g/kg
⚕️ Medical note: These ranges are population-level averages for healthy adults. People with kidney disease, pregnancy, or specific medical conditions should consult a registered dietitian before making significant dietary changes.