Protein Range Calculator.

Many apps give you a highly specific protein target (e.g., exactly 174g). This suggests an unrealistic level of scientific precision.

Nutritional science indicates that protein requirements exist on a spectrum. Hitting anywhere within a reasonable range generally provides the majority of the benefits. Chasing a specific number can lead to eating strange combinations of food at the end of the day just to satisfy a math goal.

• More isn't always better

  Once you provide enough protein to support muscle maintenance or growth, consuming excess protein may not offer additional muscle-building benefits. It primarily acts as an alternative energy source.

• Carbohydrates support performance

  If you push protein too high while adhering to a calorie limit, you may have to reduce carbohydrates. Carbs are a primary fuel for intense training—cutting them unnecessarily can impact your workout energy.