120
Avg Daily Protein
30
Per Meal (4x)
1.6
g/kg Body Weight
Calculate Your Optimal Protein Intake
Science-backed protein targets based on your goals, activity level, and body composition
Your Information
Your Protein Target
Daily Protein Target
0
grams per day
Per Kg Body Weight
0
Grams per kilogram
Per Meal (4 meals)
0
Grams per meal
Protein Distribution
Top Protein Sources
Chicken Breast
31g
per 100g serving
Salmon
25g
per 100g serving
Eggs
13g
per 2 large eggs
Greek Yogurt
10g
per 100g serving
Lentils
9g
per 100g cooked
Cottage Cheese
11g
per 100g serving
Key Recommendations
Spread Throughout Day
Aim for 20-40g protein per meal for optimal muscle protein synthesis
Post-Workout Priority
Consume 20-40g protein within 2 hours after training
Complete Protein Sources
Prioritize animal proteins or combine plant proteins for complete amino acids
Protein Powder Optional
Use as a convenient supplement, not a replacement for whole foods