Calculators
Every calculator on ProteinBenchmark uses the same underlying math — peer-reviewed g/kg coefficients, Mifflin-St Jeor TDEE, and the Protein Density tier system. Pick the one that matches your situation.
How many grams of protein do you actually need per day, based on your weight, goal, and activity?
For people on Ozempic, Wegovy, Zepbound, or Mounjaro. Calculates protein needs adjusted for muscle preservation under reduced appetite.
Your tracker counts collagen as protein. Your muscles don't. See your true muscle-effective protein and the leucine you gave up vs whey.
Daily protein, carbs, and fat split for your goal — built on the same TDEE math as the protein calculator.
"Find me a snack with 30g of protein under 250 calories." Reverse-search the database by your target.
Enter calories + protein for any food or recipe and get an instant tier, g/100 cal, and leucine estimate.
Compare any protein source by cost: enter price, servings, and protein/serving. Output: $/10g protein and $/g leucine.