Protein Calculator
Protein requirements scale with body weight and what you are asking your body to do — the number that maintains health is well below the one that builds muscle in a calorie deficit.
Daily protein target
84–112 g
1.2–1.6 g per kg of body weight
Across 4 meals
≈25 g
Per eating occasion, to keep muscle protein synthesis topped up
Comfortably above the RDA, supporting everyday recovery and satiety.
What that looks like on a plate
- Chicken breast, 150 g46 g
- Greek yoghurt, 200 g20 g
- Lentils, cooked, 200 g18 g
- Two large eggs13 g
- Tofu, firm, 150 g24 g
- Salmon fillet, 130 g27 g
Protein needs scale with body weight and training load, not with a single universal number. Spreading intake across the day matters more than hitting an exact total. Anyone with reduced kidney function should agree a target with their clinician before raising protein intake.