The Willpower Lie - The Anchor

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. Use this as a general estimate, not a medical prescription.

Find Your Anchor

Adult tool only. Not for minors.

Current BMI: 26.1

Your Anchor is based on the body you're building, not your current body.

Target BMI at current height: 23.5

144gDaily Protein Anchor
Raw Calories576kcal
Thermic Tax-156kcal burned digesting
Net Cost420kcal (effective)

How to Hit 144g

Split across 5 planned meals = ~29g per meal. Use Meal 1-6 rhythm if that is how you structure the day in the app.

Top Anchor Sources

Chicken Breast31g protein / 100g
5x
Greek Yogurt10g protein / 100g
15x
Eggs (2 large)12g protein / 2 eggs
12x
Salmon Fillet25g protein / 100g
6x
Lean Beef26g protein / 100g
6x
Cottage Cheese11g protein / 100g
14x
Protein Powder24g protein / 30g scoop
6x
Tofu (firm)17g protein / 100g
9x

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.

Safety note
  • This is a general public estimate, not a medical prescription.
  • If you are underweight, pregnant, have kidney disease, or have a history of eating disorders, use clinician-guided nutrition.
  • Protein targets should support the system, not become another way to starve yourself.

The Anchor is just Step 1

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