Bulk or cut?
Let's do the math.
No guesswork, no jargon. Just the numbers you need to hit your goal.
Why the number alone isn't enough
Track it
Log what you actually eat for a week or two. The number's only useful if you know where you stand against it.
Adjust
Recalculate every 2 to 3 weeks as your weight shifts, so your target keeps up with you.
Stay consistent
Progress comes from doing this most days, not hitting it perfectly on the good ones.
Hitting your protein target through food alone takes real planning. Foundation Whey Protein makes it easier to close the gap.
View Foundation Whey ProteinCommon questions
It's a solid starting estimate based on established formulas, but everyone's metabolism responds a little differently. Treat it as day one, not gospel. Adjust based on how your weight actually moves over a couple of weeks.
Every 2 to 3 weeks, or whenever your weight has meaningfully shifted. Your maintenance calories change as your body changes.
One day won't undo your progress. What matters is your average over the week, not hitting the exact number every single day.
The underlying formula accounts for typical differences in body composition between sexes, which is why we ask. That said, activity level and goal matter just as much as that starting point.
If you'd rather not juggle separate products, this covers the core basics in one go.
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