Protein Calculator
Find out exactly how much protein you need daily based on your goals
⚖️
Maintain
💪
Build Muscle
🔥
Lose Fat
🏃
Performance
Your Daily Protein Target
120g
Range: 108-144g per day
30g
Per Meal (4 meals)
1.8g/kg
Per kg Body Weight
0.8g/lb
Per lb Body Weight
🍽️ What 120g of Protein Looks Like
🍗
Chicken Breast
~14oz (400g)
🥚
Eggs
~20 eggs
🥛
Greek Yogurt
~6 cups
🥩
Lean Beef
~15oz (425g)
💡 Pro Tips: Spread protein across 4-5 meals for optimal absorption (25-40g per meal). Have protein within 2 hours after training.
Looking for Protein Powder?
Check out our complete guide to the best protein powders.