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Protein Calculator
Find out how much protein you need daily based on your weight, goals, and activity level. Protein is the foundation of body composition change.
Daily Protein Target
Minimum
82g
per day
Optimal
98g
per day
Maximum
114g
per day
How to Hit Your Target
Spread across 4 meals:
25g per meal
• 1 chicken breast ≈ 30g
• 1 scoop whey ≈ 25g
• 3 eggs ≈ 18g
• 1 cup Greek yogurt ≈ 17g
Based on current sports nutrition research. Higher end for fat loss helps preserve muscle mass during a deficit.
Why Protein Matters
Protein is the most important macronutrient for changing your body composition. Here's why:
- Muscle building — Your muscles are made of protein. No protein, no gains.
- Muscle preservation — When dieting, high protein prevents muscle loss.
- Satiety — Protein keeps you full longer than carbs or fat.
- Thermic effect — You burn more calories digesting protein than other macros.
Most people dramatically undereat protein. Hitting your target consistently is often the single biggest change you can make.
High-Protein Food Sources
Meat & Fish
- Chicken breast — 31g/100g
- Ground beef — 26g/100g
- Salmon — 25g/100g
- Tuna — 30g/100g
Dairy & Eggs
- Greek yogurt — 10g/100g
- Cottage cheese — 11g/100g
- Eggs — 6g each
- Whey protein — 25g/scoop
Plant-Based
- Tofu — 17g/100g
- Tempeh — 20g/100g
- Lentils — 9g/100g
- Edamame — 11g/100g
Common Questions
Can I eat too much protein?
For healthy individuals, there's no evidence that high protein intake (up to 2g/kg) causes harm. Your kidneys can handle it.
Do I need protein immediately after training?
The "anabolic window" is mostly myth. Total daily protein matters far more than timing. Just hit your target.
Is protein powder necessary?
No, but it's convenient. Whole foods are fine. Use powder when you need a quick, portable protein source.
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