iPhone · iPad
Protein,in food.
Most protein apps stop at a number. ProtiGram turns it into a plate.
Find a practical daily protein target, see what it looks like in ordinary food, and keep track with a tap — without weighing everything, logging every meal or counting calories.
General nutrition information for adults. Not medical advice.
Protein target
0g
0 / 88 g
Add food
Tap a food to start.
The app’s own food figures, against its example 88 g target. Your target is worked out from your own details.
You · your target
A protein target you can actually use
Protein recommendations are usually expressed as grams per kilogram of bodyweight. That may be scientifically useful, but it doesn’t tell you what to eat.
ProtiGram does both. Answer a few quick questions about your age, target weight, activity, goals and dietary preferences, and you get:
- a suggested daily protein range;
- the Australian minimum, for comparison;
- a plain-language explanation of how each figure was calculated; and
- a practical amount to aim for at each meal.
No single unexplained number. No mystery formula.
Today · the food grid
From grams to food
Knowing your target is only the beginning.
The food grid shows how much protein is in useful portions of familiar foods — from eggs, yoghurt and chicken to legumes, tofu, nuts and seeds.
Tap what you eat and ProtiGram adds it to your day. Change the portion, remove an item, or ask for ideas to fill the remaining gap.
No kitchen scales required.
Everything · Vegetarian · Vegan
Choose how you eat
Your food choices change. Your protein target doesn’t.
Build a day
Build an ordinary day
Need inspiration rather than another tracker?
Choose how many meals you normally eat and ProtiGram builds an example day around your target and dietary preference — protein spread across breakfast, lunch, dinner and snacks, using normal food in recognisable portions.
It’s a starting point, not a rigid meal plan. Swap foods, explore alternatives and make the day your own.
Insights
See the pattern, not just one day
ProtiGram helps you look beyond a single meal. Your analysis shows:
- daily protein totals;
- progress against your target;
- 7-day and 30-day averages; and
- selected nutrients contributed by the protein foods you entered.
It isn’t a full food diary. The analysis reflects the foods you tap in ProtiGram — not everything in your diet.
Where these come from
Built to explain itself
Every target comes with a plain-language explanation of how it was calculated. ProtiGram distinguishes between the official minimum for a healthy adult and a suggested range adjusted for activity and goals.
The app draws on published guidance and food-composition data, and links each source inside the app so you can read the original for yourself.
- NHMRC Nutrient Reference Values The Australian and New Zealand RDI table — the minimum figure and the per-nutrient reference amounts.
- ISSN Position Stand: Protein and Exercise The sports-nutrition consensus behind the higher ranges for people who train.
- PROT-AGE Study Group position paper Protein recommendations for older adults.
- FSANZ Australian Food Composition Database Every gram figure on every food tile.
- Australian Dietary Guidelines Portion sizes and the shape of an ordinary day.
Privacy
Private by design
Your nutrition information is personal. ProtiGram is designed to keep it that way. We cannot see your age, weight, food entries, targets or history.
- No account required
- No advertising
- No behavioural tracking
- No personal nutrition data sent to us
- Calculations and progress stay on your device
What ProtiGram is — and isn’t
ProtiGram is a simple educational tool for adults who want to understand protein and translate a daily target into food. It is not a calorie counter, a medical device, or a substitute for advice from a doctor or accredited practising dietitian.
Speak with a qualified health professional before changing your diet if you have a medical condition, have been prescribed a therapeutic diet, are pregnant or breastfeeding, are recovering from illness or surgery, or are unsure whether a protein target is appropriate for you.
Frequently asked questions
Before you download
Do I have to weigh my food?
No. ProtiGram works in recognisable portions — one large egg, 100 g cooked chicken, 250 mL of milk, two slices of deli meat. You tap the food, and adjust the portion if you want to. No kitchen scales required.
Do I need an account?
No. There is no account, no sign-in and no sync. Your details, your targets and everything you tap stay on your device.
Is this a calorie counter or a full food diary?
Neither. ProtiGram tracks protein from the foods you tap in the app — it doesn’t attempt to record everything in your diet, and it doesn’t count calories. The analysis reflects what you entered, and nothing more.
Where do the numbers come from?
Protein targets are built from the NHMRC Nutrient Reference Values, the ISSN position stand on protein and exercise, and the PROT-AGE Study Group position paper. The gram figure on every food comes from the FSANZ Australian Food Composition Database, and portions follow the Australian Dietary Guidelines.
Every source is linked inside the app, next to the figure that uses it.
Does it work if I’m vegetarian or vegan?
Yes. Switch between Everything, Vegetarian and Vegan, and the food grid and the example days change with you. Your protein target doesn’t.
Is my data sent anywhere?
No personal nutrition data is sent to us. There is no advertising and no behavioural tracking, and calculations and progress remain on your device.
Is this medical advice?
No. ProtiGram gives general nutrition information for adults. It is not a medical device and not a substitute for advice from a doctor or accredited practising dietitian. If you have a medical condition, are on a prescribed therapeutic diet, are pregnant or breastfeeding, are recovering from illness or surgery, or are unsure whether a protein target suits you, speak with a qualified health professional first.
A number is a start.
Dinner is the point.
Get your target, see it in ordinary food, and keep track with a tap.
App Store Google PlayGeneral nutrition information for adults. Not medical advice.
Also from 9 to 3 LAB
LadyFast
A wellness and fasting app that aligns with real hormonal rhythms and busy lives.
See LadyFast →