Protein & Hydration Estimator
Enter your body weight and general activity level to see an estimated daily protein range and fluid target. These are population-level guidelines meant to spark questions — not a prescription. Nothing is collected or stored.
Educational use only — not a clinical prescription or individualized plan.
Protein & Hydration Estimator
Educational targets based on body weight and general activity level.
Daily Protein Range
82g – 109g
Roughly 3.5 palm-sized protein portions across the day. Spread intake across meals for better muscle protein synthesis.
Daily Fluid Target
87 oz
Includes water, herbal teas, and water-rich foods. Increase on hot days or with heavy sweating.
Needs vary with body composition, climate, pregnancy, and health conditions.
Educational Tool Disclaimer: This estimator uses population-level guidelines (RDA and sports-nutrition ranges). It is not a clinical prescription, diagnostic tool, or individualized plan. Kidney, liver, or hydration-restricted conditions require medical guidance. Consult a Registered Dietitian Nutritionist (RDN) or physician before making significant dietary changes.
Personalize your protein and hydration
Needs vary with body composition, climate, pregnancy, and health conditions. A Registered Dietitian can tailor these targets to your labs, symptoms, and real life.
Nutrolution — Rachael Richardson, RDN/LDN