The one macro most people under-eat, and the one that matters most when you're losing weight.
In a calorie deficit your body is looking for something to break down, and muscle is a candidate. Higher protein is what keeps the weight you lose skewed toward fat — which is why the fat-loss range here is higher than the maintenance one, not lower. It surprises people.
The numbers come from the range consistently supported in the literature for these goals: roughly 1.4–1.8 g/kg for general maintenance, up to 2.4 g/kg when dieting hard while training. Going above the top of the range hasn't been shown to help.
Total daily protein matters most, but distribution helps: your body can only do so much with a very large single dose. Splitting it across three or four meals is a reasonable default, and it's usually easier to hit that way too.
Knowing your number takes thirty seconds. Knowing whether you actually hit it yesterday takes logging every meal — which is precisely the part people stop doing by week two.
Chiron breaks the plate down and tells you where you landed against today's protein target — no forms, no database search.
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Chiron is a wellness coach, not a medical provider. These calculators use population-level formulas and give you an estimate, not a diagnosis or a prescription. Talk to a doctor before making significant changes if you have a medical condition, are pregnant, or are managing an eating disorder.