Who this is for
People optimizing protein for muscle retention or gain.
Protein Intake Calculator
How much protein do you need? Get evidence-based daily targets for your body weight, goal, and age - with per-meal breakdowns and real food examples.
How we calculate this - methodology, formulas & sourcesDaily protein target
56–90g/day
0.75–1.2g per kg · General health
kg
30kg200kg
Low end
56g
/day
Target
73g
/day
High end
90g
/day
Per meal (4 meals)
14–23g
Calories from protein
225–360
kcal/day
What does 73g of protein look like?
Chicken breast (150g = 47g protein)1.6 portions
Eggs (120g = 16g protein)4.7 portions
Greek yoghurt (200g = 20g protein)3.7 portions
Tinned tuna (145g = 36g protein)2.0 portions
Lentils (cooked) (200g = 18g protein)4.1 portions
Whey protein scoop (30g = 24g protein)3.0 portions
Source: NHS / BDA (0.75g/kg) + ISSN general fitness (1.2–1.6g/kg). Protein needs are per kg of bodyweight. Per-meal targets assume even distribution across 4 meals (Schoenfeld & Aragon, 2018).