← ALL TOOLSPROTEIN
CALCULATOR
PROTEIN
CALCULATOR
Personalized daily protein targets based on your goal, body composition, and training frequency.
UNITS
WEIGHT
kg
Use Lean Body Mass
More precise if you know body fat %
FITNESS GOAL
TRAINING
17
27
DAILY PROTEIN TARGET
120165g/day
–
1.91 g/kg bodyweight·0.86 g/lb bodyweight
PER MEAL
36g
4 meals/day
TARGET
143g
daily midpoint
MIN
120g
minimum effective
FOOD EQUIVALENTS FOR 143g PROTEIN
🍗
4.6×
Chicken Breast (cooked)
31g protein each
🥚
23.8×
Eggs (large)
6g protein each
🥛
14.3×
Greek Yogurt (100g)
10g protein each
💊
5.7×
Whey Protein (1 scoop)
25g protein each
🐟
4.8×
Tuna (100g)
30g protein each
🧀
13×
Cottage Cheese (100g)
11g protein each
TIMING TIPS
→ Consume 20–40g protein within 1–2 hours post-workout
→ Spread intake evenly — max ~40g absorbed per meal for muscle synthesis
→ Casein protein before bed supports overnight muscle repair
→ Adjust upward if not recovering well between sessions