Free tool
Protein Calculator
One number in, one honest range out. No 47-question quiz, no email gate, no supplement upsell at the end.
Daily target for muscle growth
120–165 gper day
This calculator reports a flexible daily target. It does not prescribe meal timing or meal count.
Basis: ~1.6 g/kg/day maximizes resistance-training adaptations, upper confidence bound ~2.2 g/kg (Morton et al. 2018, Br J Sports Med — meta-analysis). SwoleCraft gives protein guidance, not a food logger; if you track macros, we'd rather integrate with your tracker than replace it badly.
Where the range comes from
The 2018 Morton et al. meta-analysis in the British Journal of Sports Medicine found ~1.6 g of protein per kg of bodyweight per day maximizes resistance-training adaptations, with the upper confidence bound around 2.2 g/kg. That's the range — everything above it is preference, budget, and appetite.
The timing question
This tool calculates a daily range only. It does not prescribe meal timing or meal count, so you can fit the target around your preferences and routine.
SwoleCraft's nutrition stance
Guidance, not a food logger. The app gives you your target, checks in weekly, and offers a high-protein recipe bank. If you love full macro tracking, we'd rather import from your favorite tracker than build a worse clone of it.
In the app
This math runs automatically on every set you log — no typing numbers into a website between sets.
Join the waitlist