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Protein Calculator

How much protein you need depends on what you are training for. Get a daily range, a per-meal target and what that looks like in real food.

Units
lb
Goal
Base it on

Daily protein

128–176g

1.6–2.2 g per kg · aim for about 152 g

Per meal

38g

4 meals a day

That is roughly 4.9 chicken breasts' worth (100 g portions), or mix and match below.

See your protein target as meals

Tell the assistant what you like to eat and it sketches a day that reaches your protein number without living on shakes.

Uses AI. Answers can be wrong; check anything important.

Protein in common foods

FoodServingProteinServings for one meal
Chicken breast, cooked100 g31 g1.2
Greek yogurt, nonfat170 g cup17 g2.2
Eggs2 large13 g2.9
Canned tuna, drained1 can (140 g)32 g1.2
Lean beef mince (95%)100 g raw21 g1.8
Cottage cheese1/2 cup (113 g)12 g3.2
Whey protein1 scoop (30 g)24 g1.6
Tofu, firm100 g17 g2.2
Lentils, cooked1 cup (200 g)18 g2.1
Salmon, cooked100 g25 g1.5

Protein values from USDA FoodData Central, rounded.

Where the ranges come from

The 0.8 g/kg RDA was set to prevent deficiency, not to support training. The International Society of Sports Nutrition's position stand (Jäger et al., 2017) recommends 1.4–2.0 g/kg for most exercising people. A 2018 meta-analysis by Morton and colleagues found gains in lean mass levelled off around 1.6 g/kg on average, with 2.2 g/kg covering nearly everyone. During a calorie deficit, higher intakes help preserve muscle (Helms et al., 2014).

Questions lifters ask

How much protein do I need per day?

The RDA of 0.8 g per kg of bodyweight is the minimum to avoid deficiency in sedentary adults. If you lift or play sports, research summarised by the ISSN supports 1.4–2.0 g/kg, and up to about 2.3–3.1 g/kg of lean mass while dieting.

Can I eat too much protein?

For healthy people, intakes up to about 2.5–3 g/kg have not shown harm in studies. People with kidney disease should follow their doctor. Past what your muscles can use, extra protein is simply burned for energy.

How much protein per meal?

About 0.4 g/kg per meal (roughly 25–40 g for most adults) spread over three to five meals maximises muscle protein synthesis in studies. Total daily intake still matters most.

Should I use my current weight or goal weight?

If you are carrying a lot of body fat, use your goal weight or lean mass instead; otherwise the number gets unrealistically high. This calculator lets you choose.

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