Free protein tool

Daily protein target calculator

Enter your body weight and activity level to estimate a daily protein range in grams from published exercise-nutrition ranges. This is education only, not a personalized medical nutrition prescription.

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Tool rhythm

Use the tool, then carry forwardthe context that matters.

Each page turns a narrow question into clearer prep: what you entered, what is still missing, and what would be worth discussing with a licensed clinician.

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In practice

Start with the numbers, notes, or checklist items you already have.
Treat the result as education and visit prep, not a medical decision.
Use the handoff when your own records can add useful context.

Interactive worksheet

Work the question here, then decide what to carry forward.

Each public tool keeps the input, result, source basis, and safety boundary in one place. When your own records matter, sign in and bring the context into Ojava Coach.

Protein tool

Daily protein target calculator

Units

Weight, poundsActivity level

95 to 136 g/dayAt regular exercise or strength training, Ojava estimates a daily protein range of 95 to 136 g from a 68 kg body weight.

Rate used1.4 to 2 g/kg body weight, regular exercise or strength training.

Questions to bring forward

How should I split this range across meals for steady protein anchors?
Should this range change if my training or recovery goals shift?
What would a registered dietitian want to confirm before I use this range with a kidney or liver condition?

This protein range is general-wellness education from published exercise-nutrition ranges. This is not a personalized medical nutrition prescription, does not diagnose a protein deficiency, and does not replace guidance from a registered dietitian or clinician, especially with kidney disease, liver disease, pregnancy, or breastfeeding.

Scientific references

International Society of Sports Nutrition Position Stand: protein and exerciseJager, Kerksick, Campbell, et al., 2017.Supports the 20 to 40g per-serving educational range for healthy exercising people. It does not prescribe protein grams, diagnose deficiency, or replace clinician or dietitian guidance.
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young menMoore, Robinson, Fry, et al., 2009.Supports the 20g meal-entry anchor as an educational muscle-protein-synthesis reference. It does not make Ojava a diet prescription, sports-nutrition plan, or medical nutrition therapy.
Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy AdultsMamerow, Mettler, English, et al., 2014.Supports reviewing protein distribution across meals as general wellness context. It does not validate Ojava as a personalized protein target or treatment tool.

Bring this range into Ojava Coach

Use it well

Enter the values or context you already have.
Review the local result before sign-in.
Use the Coach handoff only when you want a deeper record-aware conversation.

The clinical boundary and source basis stay attached to the result, then repeat once at the page close.

Research and source basis

International Society of Sports Nutrition Position Stand: protein and exerciseJager, Kerksick, Campbell, et al., 2017. Supports the 20 to 40g per-serving educational range for healthy exercising people. It does not prescribe protein grams, diagnose deficiency, or replace clinician or dietitian guidance.
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young menMoore, Robinson, Fry, et al., 2009. Supports the 20g meal-entry anchor as an educational muscle-protein-synthesis reference. It does not make Ojava a diet prescription, sports-nutrition plan, or medical nutrition therapy.
Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy AdultsMamerow, Mettler, English, et al., 2014. Supports reviewing protein distribution across meals as general wellness context. It does not validate Ojava as a personalized protein target or treatment tool.

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These tools are education and visit prep only. They do not diagnose, prescribe, order labs, determine screening eligibility, clear medication safety, detect conditions, triage emergencies, or replace your clinician.

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Ojava organizes health records, wearable trends, medication context, and visit prep in one view. It explains what signals generally mean and keeps clinician decisions where they belong.

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