THE FULL-PLAN CALCULATOR
From body stats to shopping list in 60 seconds
Other calculators give you a number. GramGoal chains the whole thing: your energy burn, your calorie target, your protein target, and the cheapest way to hit it.
TDEE → calories → protein → gap → basket
Mifflin-St Jeor equation · General guidance, not medical advice.
Your full plan is below. Change goal or stats any time:
Daily Facts
Full plan · —
TDEE via Mifflin-St Jeor x activity. Protein at 1.4-1.9 g/kg by goal. Adjust with real-world results.
Close the gap for the least money
Cheapest reliable options per gram of protein. Quantities match your monthly gap.
Open the full basket on iHerb →Prices are examples. We may earn a commission, it never changes your price.
Why GramGoal
A plan, not a number
Daily target, per-meal split, and the exact supplement gap, all from one form.
Ranked by real cost
We compare price per 20 g of actual protein, not price per tub.
Research-based targets
Ranges follow published sports-nutrition guidance and state their assumptions.
FROM THE BLOG
Latest guides
Guides that end in a decision
Cutting protein targets, cheapest whey rankings, shipping guides. Every article links back to a calculator.