Calculator
Protein Calculator
Set a goal and bodyweight, get a daily protein target in grams plus a per-meal breakdown and example foods that hit it.
Protein Calculator
Your daily protein target, with a meals breakdown and example foods.
Daily target
Protein
152g/day
Per meal
38g × 4
Evidence range
128–176g/day
Example foods (protein content)
- Chicken breast · 100 g cooked31 g
- Greek yoghurt 0% · 100 g10 g
- Whole eggs · 2 large12 g
- Whey protein · 1 scoop (30 g)24 g
- Tin of tuna · 1 small tin (95 g)22 g
- Lean beef mince · 100 g cooked26 g
Read the article
The full explanation behind this calculator, with sources.
How much protein do I actually need →Other calculators
TDEE & Calorie Calculator
Maintenance calories, plus cut and bulk targets.
One Rep Max Estimator
Estimate your 1RM and the full percentage table.
Weekly Volume Calculator
Weekly sets per muscle, scored against evidence ranges.
Rest Period Recommender
How long to rest between sets, by goal.
Workout Split Selector
A quiz that picks a split for your week.
Body Fat Estimator
Navy method body fat estimate.