Protein, dialled in for you.
Your daily protein target in grams, personalised to your body weight and training goal.
Daily protein needs
Daily protein
112–154g / day
0g63g125g188g250g
39393939
≈ 39 g per meal × 4 mealsPer meal · 3 meals
51g
Per meal · 4 meals
39g
% of daily calories
24%
Typical range.
Good to know
How much protein do I need per day?+
A general rule is 0.8 g/kg for sedentary adults, 1.6–2.2 g/kg for building muscle, and 2.0–2.4 g/kg when cutting to preserve lean mass.
Is there a limit to how much protein I can absorb in one meal?+
There's no hard cap, but muscle protein synthesis is maximised by ~0.4 g/kg per meal across 3–5 meals. Huge single doses aren't harmful, just not extra useful.
Should I use lean body mass or total body weight?+
Most evidence-based guidelines use total body weight for simplicity and safety. If you're very lean or very overweight, using lean body mass (or goal weight) can be more accurate.
What are good protein sources?+
Chicken, turkey, fish, eggs, lean beef, Greek yogurt, cottage cheese, tofu, tempeh, lentils, edamame, whey or plant protein powder.
