Free · protein only · no calorie counting
The protein tracker and workout planner that fits on one screen
Protein & Lifts is a free protein tracker for people who lift. Open it, see today's workout and how many grams you still need, log both in a few taps, and close it again.
Starts with a training week and a protein day matched to your goal and diet. Change anything.
Monday
Push
5 exercises
42.5 g to go
Egg day
- Morning shake (pre-workout)20 g
- Breakfast (post-workout)31 g
- Lunch26.5 g
- Evening16 g
Protein, not calories
Set a daily target in grams. Your usual meals sit on the Today screen with their protein already added up, so logging breakfast is one tap.
Workouts you can rewrite
Create any workout, link it to a day of the week, and pick exercises from a catalog of 870+ with photos and steps. Add a picture of your own machine too.
Progress you can see
Each set shows what you lifted last time. Reports chart protein per day, training consistency, strength and body weight.
A protein tracker without the calorie maths
Most nutrition apps ask you to weigh, scan and budget everything you eat. That is a lot of work if the only number you care about is protein. Here you keep a short list of the foods you actually eat, each with its protein per serving, and arrange them into the meals of a normal day. Logging a meal is a single tap, and anything outside the plan takes two fields: what it was and how many grams.
The daily protein intake tracker also knows that not every day is the same. A plan can have variants, such as an egg day and a no-egg day, and the meals change with the variant you pick. If the evening arrives and you are still well short, it tells you by how much and offers the backup food you chose, such as a scoop of whey.
A workout planner built around your week
Your training lives in a simple weekly schedule: each day is either a workout or rest. The free workout planner opens on today's session, lists the exercises in order, and shows the weight and reps you managed last time next to every set. A rest timer starts when you log a set, so you are not guessing whether two minutes have passed.
Every exercise can carry step photos and a photo of the machine, which helps when the gym floor is busy and three machines look alike. When all your sets reach the rep target, the planner suggests adding weight next time. The rule is yours to set: the default is 12 reps on every set, then 2.5 kg more.
Reports from your own logs
Because the workout and diet planner shares one log, the reports can answer the questions that matter over months. How many days did you hit your protein target? Did you train on the days you planned? Is the bench press moving? Is your body weight rising at the pace you want for a lean bulk? Each chart covers the last 7, 30 or 90 days, and every log can be exported as CSV.
Included when you sign up
A starting plan built from four answers
Tell the app your weight, height, target weight and how you eat. It picks a training week for your goal and a protein day for your diet, and suggests a protein target. It is ordinary data in your account, so rename it, rearrange it or delete it.
Squat
Quadriceps · Barbell
Bench press
Chest · Barbell
Lat pulldown
Lats · Cable
Overhead dumbbell press
Shoulders · Dumbbell
Four of the 870+ exercises in the catalog, each with photos and step-by-step instructions.
Training week, by goal
Lean bulk
Push, pull, legs and a mixed day. Four sessions a week, heavy sets, long rests.
Mon Push · Tue Pull · Thu Legs · Fri Abs + Mix
Fat loss
Three full-body sessions a week to keep muscle while the scale comes down, with walking on the days between.
Mon Full body A · Wed Full body B · Fri Full body C
Maintain
An upper day, a lower day and a full-body day. Three sessions a week to hold weight and keep getting stronger.
Mon Upper · Wed Lower · Fri Full body
Protein day, by diet
Vegan
No animal products. Soy milk, tofu, soya chunks, dal and legumes.
123.5 g
Vegetarian
Dairy but no eggs. Milk, paneer, curd, dal and sattu.
121 g
Eggetarian
Vegetarian plus eggs, with a no-egg day variant built around paneer.
121 g
Non-vegetarian
Everything. Eggs at breakfast, chicken at lunch, dal at dinner.
126.8 g
Protein values are standard approximations per serving. Edit them to match what you buy.
Frequently asked questions
How do I track my protein intake?
Write down what you eat and the grams of protein in each item, then add them up for the day. Protein & Lifts does the adding for you: you build a list of the foods you eat with protein per serving, group them into meals, and tap a meal to log it. The ring on the Today screen shows how far you are from your target.
How much protein do I need per day to build muscle?
A commonly cited range for people who lift weights is roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 60 to 75 kg person that works out to about 100 to 160 g. At sign-up the app suggests about 1.8 g per kg of your target weight, and you can change the target in Settings. This is general guidance, not medical advice.
How can I complete my daily protein intake without supplements?
Spread protein across the day and build each meal around one dense source. The eggetarian starter plan reaches about 120 g with ordinary food: a sattu and milk shake, eggs or paneer, dal with roti, curd, roasted chana and peanuts. Whey is kept only as a backup, and the tracker suggests it when you are 15 g or more short in the evening.
Is there a protein tracker without calorie counting?
Yes. Protein & Lifts tracks grams of protein only. There are no calorie budgets, macro pie charts or barcode scanners, which keeps logging to a few taps a day.
Does it work for vegans and vegetarians?
Yes. At sign-up you choose vegan, vegetarian, eggetarian or non-vegetarian and start with a matching protein day of roughly 120 g: soy milk, tofu and soya chunks for vegans, paneer and curd for vegetarians, eggs or chicken if you eat them. Every food and meal can be changed afterwards.
Is Protein & Lifts free?
Yes. Tracking protein, planning workouts, logging sessions and viewing reports are all free. You need an account so your plan and logs are saved and available on every device you sign in on.
Can I add my own workouts, exercises and photos?
Everything is editable. Add or remove workouts, change which day each one falls on, set sets, reps and rest time, and upload your own step photos or a photo of the machine at your gym. Exercises come from a catalog of 870+ with photos and instructions, or you can write your own. The starter plan is only a starting point.
What happens to my data?
Your plan and logs are stored in your account, and other users cannot read them. You can export everything as JSON or CSV at any time, and delete all of it from Settings.