Protein Calculator
Find your ideal daily protein intake based on weight, activity, and goal.
Recommended Target
112g
per day · 448 calories from protein
Food Equivalents to Hit 112g/day
Get a High-Protein Meal Plan
Sample meals to hit your protein goal without supplements.
Frequently Asked Questions
How much protein do I need per day?
The RDA minimum is 0.36g per pound of bodyweight. Active individuals benefit from 0.7–1.0g/lb. Bodybuilders and those doing heavy resistance training often target 1.0–1.2g/lb to maximize muscle protein synthesis.
Can you eat too much protein?
For healthy adults, high protein intakes up to 1.5g/lb are generally considered safe. The concern is mainly about displacement of other nutrients. Those with kidney disease should consult a doctor before following a high-protein diet.
What are the best high-protein foods?
Top protein sources include: chicken breast (31g/4oz), canned tuna (25g/can), Greek yogurt (17g/6oz), eggs (6g each), cottage cheese (14g/half cup), black beans (15g/cup), and whey protein powder (25g/scoop).