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Dial in your daily protein, creatine, and calories in 10 seconds — based on your stats, training, and goal. 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.
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 and a full creatine dose 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 — from 0.8 g/kg for general health up to 2.2 g/kg for building muscle, and 2.3–3.1 g/kg for trained lifters cutting. 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.
The maintenance dose is 3–5 g/day of creatine monohydrate (~0.03 g/kg), taken daily — rest days too — to keep muscle stores saturated. You can load (~0.3 g/kg/day split into 4 doses for 5–7 days) to saturate faster, but it isn't required: 5 g/day reaches the same place in ~3–4 weeks. Dose is the same for men and women.
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.
Evidence-based ranges from the International Society of Sports Nutrition (Jäger 2017; Kreider 2017), Morton et al. 2018, 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 — mention it if you get bloodwork.
