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Your daily protein, creatine, and calories in 10 seconds. Backed by the actual science.
Cutting protein (2.3-3.1 g/kg) is highest for lean, trained lifters in a deficit. If you carry more body fat, base it on your goal weight, not the scale.
Your daily targets
Need to hit this on the road?
One single-serve packet = 25g protein + 5g creatine
Get your protein from whole food when a kitchen's an option. That's always the move. For the days it isn't (flights, hotels, back-to-back meetings), one TSA-friendly packet covers a meal's worth of protein plus 5g of creatine in a single shake.
Get your packetsWhey: 25g protein. Vegan: 20g plant protein. Both: 5g creatine, no tub required.
Built for adults (18+)
For teen nutrition, focus on balanced whole-food meals. Growing bodies usually meet protein needs through food. Talk to a pediatrician or sports dietitian before adding supplements like creatine.
Daily protein is your bodyweight (kg) × a research-backed target that shifts with how hard you train and your goal:
These targets are the same for men and women. The difference in total grams comes from your bodyweight, not your sex. Adults 50+ get a slightly higher floor to offset age-related anabolic resistance. Aim for ~0.4 g/kg per meal across 4+ meals.
Your creatine dose scales with your size and goal, not a brand's serving size. The peer-reviewed maintenance range is 3-5 g/day of creatine monohydrate (~0.03 g/kg), and 5g is the simple standard that keeps nearly everyone saturated, taken daily, rest days too. Training for muscle? Resistance-training trials dose at ~0.1 g per kg of bodyweight per day (Antonio 2021; Candow), and the ISSN notes larger athletes may need 5-10 g/day to stay saturated. If you train little, creatine is optional, not essential. The dose is the same for men and women, and any monohydrate source counts: tub, capsules, or packet. For loading protocols and deeper dosing questions, use the creatine dosage calculator.
Your daily calorie estimate uses the Mifflin-St Jeor equation (sex, age, height, weight) × an activity factor, then adjusts for your goal (a moderate deficit to lose fat, a small surplus to build muscle). It's a starting point. Adjust based on real-world results over 2-3 weeks.
Good to know
Multiply your bodyweight in kilograms by 0.8 to 2.2g depending on how hard you train and your goal. For a 175 lb (79 kg) person that's roughly 65 to 175g per day. The calculator above personalizes the range for you.
About 0.4g per kg of bodyweight per meal across 4 or more meals, which is roughly 25-40g for most people. Adults 65+ do better closer to 0.5 g/kg per meal.
No. Above your target range, extra protein doesn't build extra muscle. It mostly displaces other food. Hitting your range consistently beats overshooting it occasionally.
Per kilogram of bodyweight, no. The research targets are the same for men and women. Total grams differ because bodyweight differs.
3-5g of creatine monohydrate daily covers most people. If you're specifically building muscle, resistance-training research doses at about 0.1g per kg of bodyweight. Any monohydrate source counts: tub, capsules, or packet.
Plan one protein anchor per meal and keep a portable backup. When a kitchen isn't an option, a single-serve packet like Nutrition On The Go (25g whey or 20g vegan protein plus 5g creatine) covers a meal's worth in any shaker, and it's TSA-friendly.
Evidence-based ranges from the International Society of Sports Nutrition (Jäger 2017; Kreider 2017; Antonio 2021), Morton et al. 2018, Hultman et al. 1996, Candow et al., the ACSM/AND/DC joint position stand, and PROT-AGE (Bauer 2013). Calorie math uses Mifflin-St Jeor (2005). This is general nutrition guidance, not medical advice. If you're pregnant, have kidney concerns, or are managing a health condition, talk to your doctor. Note: creatine can modestly raise blood creatinine (a lab kidney marker) in healthy people without harm, so mention it if you get bloodwork.
Skip the logistics, just shake it
25g whey or 20g vegan protein plus a full 5g of creatine in one single-serve, TSA-friendly packet.
