Protein calculator
Find out how many grams of protein to eat a day for your goal, and how much that is per meal. It uses the same targets as your MuscleOG plan.
How this calculator works
- Losing fat or maintaining: 1.6 g of protein per kg of bodyweight a day. That is near the level research has found useful for keeping and building muscle in people who strength train, and it helps you feel full on a diet.
- Building muscle: 2 g per kg a day.
- Above a BMI of 25 we use the weight that gives a BMI of 25 for your height, because extra body fat does not raise how much protein you need. This keeps targets realistic for larger bodies.
For comparison, the general minimum for adults who do not train is 0.8 g per kg a day. People who strength train, are older, or are losing weight usually benefit from more.
Split it across your meals
Spreading protein across 3–4 meals, about 20–40 g each, works better for building muscle than eating most of it in one meal. Some easy ways to reach 30 g:
| Food | Roughly 30 g of protein |
|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) |
| Greek yogurt, plain | 300 g (about 1¼ cups) |
| Eggs | 4–5 large eggs |
| Tuna, canned | 1 standard can, drained |
| Lentils, cooked | about 350 g (1½ cups) |
| Tofu, firm | about 200 g (7 oz) |
| Protein powder | 1–1½ scoops (check the label) |
Amounts are approximate; check the labels of the foods you buy.
Who should check with a doctor first
If you have kidney disease or another medical condition, or are pregnant, ask your doctor or a registered dietitian before raising your protein intake. These targets are for healthy adults.
Common questions
Can I eat too much protein?
For healthy adults, intakes in this range are considered safe. Much higher amounts are not more useful and crowd out other foods.
Do I need protein shakes?
No. They are a convenient option if you struggle to reach your target with food. Our calorie calculator shows how protein fits your daily calories.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.