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Tool flow

High-Protein Setup

High-protein eating puts protein first and builds the rest of the day around it. It does not change how many calories you need, so the total still comes from your daily burn.

1
TDEE Calculator

Start with your daily burn. Protein takes a bigger share of the plate here, but the total still comes from this number.

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2
Protein Intake

Choose the Muscle and strength option, 1 g per lb, the highest setting the tool has. That is the number the rest of this flow plans around.

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3
Macro Calculator

Pick your goal and compare the protein here with the last step. If this one comes in lower, I keep the higher number and take the difference out of carbs.

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4
Meal Frequency

A big protein target is easier split across meals than eaten in one or two sittings. The ISSN protein position stand suggests spreading it every 3 to 4 hours.

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Ready to start?

Jump into the first step and start building your plan.

Go to step 1: TDEE Calculator