Tools & Resourses

Protein Intake Guidance

For most women, daily protein needs are better estimated by goal body weight, not current weight or generic RDAs.
A practical range is 0.8–1.0 grams of protein multiplied by per pound of goal body weight, adjusted based on training intensity, recovery needs, and body composition goals. For Example, goal body weight (lbs) x 0.8-1 = total protein daily.

This recommendation reflects current research in women’s physiology and sports nutrition.

Science reference:
Based on the work of Dr. Stacy Sims, PhD — exercise physiologist and nutrition scientist specializing in female performance and metabolism.

Daily Caloric Needs

Use this calculator to estimate your daily calorie needs based on your body, activity level, and goals. This tool provides a general starting point and is intended for educational purposes only. Individual needs may vary.