Find your daily protein target in seconds — no guesswork.
Inputs
Daily protein target
142g
Recommended range: 126–173 g/day
≈ 1.9 g per kg of body weight (75 kg)
Per meal
36 g
across 4 meals
From protein
568
kcal/day
Ratio
1.9
g per kg body weight
High-protein food reference
Use these common sources to hit your 142 g target.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 100 g | 31 g(~5× to hit target) |
| Canned tuna | 100 g | 26 g(~6× to hit target) |
| Greek yogurt (plain) | 170 g (6 oz) | 17 g(~9× to hit target) |
| Large egg | 1 egg (50 g) | 6 g(~24× to hit target) |
| Cottage cheese (2%) | 113 g (½ cup) | 14 g(~11× to hit target) |
| Salmon (cooked) | 100 g | 25 g(~6× to hit target) |
| Whey protein powder | 1 scoop (~30 g) | 25 g(~6× to hit target) |
| Lentils (cooked) | 100 g | 9 g(~16× to hit target) |
| Tempeh | 100 g | 19 g(~8× to hit target) |
| Black beans (cooked) | 100 g | 8 g(~18× to hit target) |
| Edamame (shelled) | 90 g (½ cup) | 11 g(~13× to hit target) |
| Beef (lean ground, 90%) | 100 g | 27 g(~6× to hit target) |
Tips to hit your target
The Protein Intake Calculator tells you exactly how many grams of protein you need each day based on your body weight, primary fitness goal, and activity level. Whether you want to build muscle, lose fat, or simply maintain health, protein targets vary widely — this free tool applies evidence-based guidelines (0.8–2.5 g/kg) so you stop guessing and start hitting your numbers.
For muscle gain, most research supports 1.6–2.2 g of protein per kg of body weight per day. So a 75 kg person aiming to build muscle should target roughly 120–165 g of protein daily. Higher training volumes push you toward the upper end of that range.
Yes. During a calorie deficit (fat loss), slightly higher protein — around 1.2–1.6 g/kg — helps preserve lean muscle mass while you lose fat. For muscle building in a calorie surplus, 1.6–2.2 g/kg is the typical evidence-backed range.
Research suggests muscle protein synthesis is optimized when protein is spread across 3–5 meals of roughly 20–40 g each, rather than consumed mostly in one sitting. The calculator defaults to 4 meals as a practical target.
Yes. More intense and frequent training creates greater muscle breakdown and repair demands, raising protein needs. A sedentary individual may do fine at 0.8 g/kg, while a competitive athlete training twice daily can benefit from up to 2.5 g/kg.