Protein Anchor
Calculator
Protein is fixed first. Non-negotiable. It stabilises your Elephant, preserves muscle tissue, and has a 27% thermic tax — the most biologically efficient macro. Find your number.
Find Your Anchor
Your Anchor is based on the body you're building, not your current body.
144gDaily Protein Anchor
Raw Calories576kcal
Thermic Tax-156kcal burned digesting
Net Cost420kcal (effective)
How to Hit 144g
Split across 5 meals = ~29g per meal. Eat every 2.5-3 hours. Predictability = biological calm.
Top Anchor Sources
Chicken Breast31g protein / 100g
5×Greek Yogurt10g protein / 100g
15×Eggs (2 large)12g protein / 2 eggs
12×Salmon Fillet25g protein / 100g
6×Lean Beef26g protein / 100g
6×Cottage Cheese11g protein / 100g
14×Protein Powder24g protein / 30g scoop
6×Tofu (firm)17g protein / 100g
9×Golden Elephant
Your Elephant is anchored and calm. Cravings are silent. You are in control.
Hit 144g and your Elephant reaches Golden status every day.
The Anchor is just Step 1
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