Tools › Protein calculator
General fitnessHow much protein a day, and per meal, for your body weight and goal. Runs in your browser; nothing is saved or sent.
Each goal uses the range published for it:
| Goal | Grams per kg of body weight per day | Source |
|---|---|---|
| Stay healthy | at least 0.8 (the minimum to prevent deficiency) | US Dietary Reference Intakes; Wolfe et al., 2017 |
| Stay fit (regular exercise) | 1.2–2.0 | American College of Sports Medicine (ACSM) joint position stand, 2016 |
| Train for a race | 1.2–2.0, about 1.6–1.8 on hard training days | ACSM, 2016; Kato et al., 2016 (six endurance-trained men) |
| Build muscle | 1.6–2.2 | Morton et al., 2018 |
| Keep muscle while eating less | 1.6–2.4 | Hector & Phillips, 2018 |
| Age 65+ | 1.0–1.2, at least 1.2 if active | PROT-AGE, 2013 |
These are ranges from the studies, not exact targets, and protein is one input alongside total food, training and sleep. Your per-meal figure is your daily range divided by your number of meals; studies suggest about 0.25–0.4 g per kg at each of 3–5 meals or snacks (International Society of Sports Nutrition (ISSN), 2017; Schoenfeld & Aragon, 2018). The daily total matters most; spreading it out is the easy way to reach it.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 3 oz (85 g) | about 26 g |
| Lean ground beef (90%), cooked | 3 oz (85 g) | about 22 g |
| Salmon, cooked | 3 oz (85 g) | about 19 g |
| Canned light tuna, drained | 3 oz (85 g) | about 16–22 g |
| Plain Greek yogurt (nonfat) | 6 oz container (170 g) | about 17 g |
| Cottage cheese | ½ cup (about 113 g) | about 12 g |
| Eggs | 2 large | about 13 g |
| Milk | 1 cup | about 8 g |
| Lentils, cooked | 1 cup | about 18 g |
| Edamame | 1 cup | about 18 g |
| Black beans, cooked | 1 cup | about 15 g |
| Firm tofu | ½ cup | about 10–22 g |
| Peanut butter | 2 tbsp | about 7 g |
| Almonds | 1 oz (about 23) | about 6 g |
| Rolled oats, dry | ½ cup | about 5 g |
| Whole-wheat bread | 1 slice | about 4 g |
Approximate values from USDA FoodData Central. Tuna and tofu vary by brand, so check the label.
General information for healthy adults, not medical advice. If you have kidney disease or another medical condition, are pregnant, or have a history of disordered eating, talk to your doctor or a registered dietitian before changing how much protein you eat.