Nutrition & Wellness
Protein Intake Calculator
Find your daily protein target in grams based on body weight and goal. Includes per-meal splits for four meals — ideal for Mediterranean and halal meal prep.
Protein intake
- Recommended daily
- 98 g
- Range
- 84–112 g
- Per meal (4 meals)
- 25 g
- Body weight
- 70 kg
Guides that use this calculator
Step-by-step how-tos with tips from real projects.
Nutrition & Wellness10 min read
Protein Intake for Muscle Growth: Evidence-Based Guide
How much protein you need to build muscle in your 30s and 40s — with EMEA food examples from ukadi to ful medames.
By Elena Petrov · Apr 5, 2026
Nutrition & Wellness7 min read
Post-Workout Nutrition: Recover Faster After Strength and Cardio
Protein, carbs, and timing after gym sessions from Manchester to Manama — without overcomplicating shakes.
By Zara Okonkwo · Apr 28, 2026
Nutrition & Wellness9 min read
Mediterranean Diet Meal Prep: Weekly Guide for Busy EMEA Kitchens
Batch-cook olive oil, legumes, and seasonal vegetables for lunches from Lisbon to Beirut — flavour without fuss.
By Zara Okonkwo · Mar 28, 2026