Daily Protein Needs
How much protein based on your goal and weight.
Daily protein target
87–102 g
1.2–1.4 g per kg of bodyweight
Examples at this target
- · 3 chicken breasts (~25g each)
- · 12 eggs (~7g each)
- · 4 cups of Greek yogurt (~24g per cup)
- · 3 scoops of whey (~25g each)
About
Enter your weight and pick a goal (sedentary, active, building muscle, losing fat while preserving muscle). The tool gives you a daily protein target based on standard recommendations. Useful for meal planning.
How to use
- Enter your weight.
- Pick your goal.
- Read the daily protein target.
FAQ
What about the 1g per pound rule?+
It's a popular gym recommendation that lands close to the upper end (1.6-2.2g per kg of bodyweight) of evidence-based ranges for serious lifters. For most goals, 1.6g per kg is plenty.