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Fuel Your Progress with the Right Protein

PROTEIN INTAKE CALCULATOR

Discover Protein Intake and learn how it impacts your fitness journey.

Learn how the right protein intake can boost your strength, support recovery, and help you achieve your fitness goals.

Estimate My Protein Intake

Why Protein Intake Matters

Protein plays a crucial role in building muscle, repairing tissue, and supporting overall health. Whether you’re aiming to build strength, maintain your progress, or lose fat, getting the right amount of protein can make all the difference in your results.



What This Calculator Does

Our protein intake calculator helps you determine your ideal daily protein intake based on your body weight, fitness goal, and activity level. By understanding your protein needs, you can fuel your body more effectively and stay on track.

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Important Note: While this calculator provides a great starting point for ballpark numbers, your ideal protein intake is highly personalized. Factors like the foods you enjoy, your daily habits, and your activity levels play a huge role in creating a sustainable plan. That's why I, Jess, work directly with clients to tailor these numbers to their needs. For best results, I recommend consulting with me or another trained professional who can customize your intake.

Here’s How Understanding Your Protein Needs Can Help:

Understanding your protein intake can provide clarity and confidence as you work toward your goals. By knowing exactly how much protein your body needs, you can make informed decisions that support consistent progress and lasting results.


  • Muscle Recovery: Support muscle repair and recovery after workouts.
  • Fat Loss: Preserve lean muscle mass while losing fat.
  • Increased Strength: Provide your muscles with the building blocks they need for growth.
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The Official Lift Healthy by Jess

Protein Intake Calculator

Why Tracking Your Protein Intake is Important:

Tracking your protein intake ensures that your body gets the nutrients it needs to support your goals. Protein helps preserve muscle during fat loss, fuels muscle growth during strength training, and supports recovery after workouts. By understanding how much protein your body needs based on your activity level and goals, you can make informed choices that lead to consistent progress.


How to Use the Protein Intake Calculator:

  1. Enter your weight (lbs).
  2. Choose your fitness goal (muscle gain, maintenance, or weight loss).
  3. Select your activity level (sedentary, light, moderate, or high).
  4. Click "Calculate Protein Intake" to see your recommended daily grams of protein.

How Jessica from Lift Healthy by Jess Can Help You Reach Your Protein Goals

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Turn Your Protein Goals into Real Results with Me

Protein intake isn’t just a number—it’s a strategy. I can help you design a nutrition plan that makes hitting your protein target simple and sustainable. From meal ideas to portion guidance, I’m here to provide accountability and support.



Let’s take the guesswork out of your nutrition and make your protein intake work for you.


Want to learn more? Email me at lifthealthybyjess@gmail.com or book a free consultation!

Protein Intake Calculator

Protein Intake Calculator

Find your ideal daily protein intake based on your body weight, goals, and activity level.

Your recommended protein intake will appear here.

Protein Intake FAQs - Your Questions, Answered

Understanding your protein intake can feel confusing at first, but you're not alone! This section answers some of the most common questions and provides practical insights. Remember—working with a coach can help you stay accountable, make adjustments as needed, and keep you moving toward your goals.

  • How much protein should I eat if I want to lose weight?

    A common recommendation is 0.8 to 1.2 grams of protein per pound of body weight to preserve muscle during fat loss. However, this range can vary based on your habits, workout intensity, and progress. Working with me as your coach means getting personalized protein recommendations and ongoing accountability to make sure you're staying on track.

  • Can I eat too much protein?

    While it’s important to hit your protein goals, consuming significantly more than your body needs may not provide extra benefits and can add unnecessary calories. I can help you find the right balance so you're fueling your progress without overcomplicating your nutrition.

  • Do I need more protein if I work out every day?

    Yes, your protein needs increase with higher levels of activity. The calculator provides a good estimate, but as your coach, I can guide you through adjustments as your goals and workouts change, keeping you accountable along the way.


  • What are the best sources of protein?

    Lean meats, fish, eggs, dairy, legumes, and plant-based protein powders are great options. I’ll work with you to create meal ideas that fit your lifestyle, preferences, and goals so that hitting your protein target feels easy and enjoyable.

Still got questions?

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