Protein Calculator
Find the daily protein target that matches your bodyweight, training and goal — then see exactly what it looks like on a plate.
Your protein target
Daily target
143g/day
Sensible range
120–165g/day
Anywhere in here works
Per meal (4 meals)
36g
Calories from protein
572kcal
What 143 g looks like
- Chicken breast (100 g cooked)31 g · ×5
- Greek yogurt (0%) (170 g cup)17 g · ×8
- Large eggs (2 eggs)12 g · ×12
- Canned tuna (100 g)26 g · ×6
- Firm tofu (100 g)17 g · ×8
- Lentils (1 cup cooked)18 g · ×8
- Whey protein (1 scoop)24 g · ×6
- Cottage cheese (1 cup)25 g · ×6
The multiplier shows how many servings of that single food would cover your whole day — mix and match in practice.
Now hit those numbers
Snap a photo of any meal and get calories, protein, carbs and fat in seconds.
Frequently asked questions
Foods to hit your protein goal
The simplest way to reach your protein target is to anchor every meal with one dense source and stop relying on the last meal of the day to rescue the total. Chicken breast, turkey, lean beef, salmon, tuna, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame and lentils all deliver 15–31 g per ordinary serving, so three anchored meals plus one snack covers most targets between 100 g and 160 g per day.
Split the number across the day rather than chasing it at dinner. Roughly 25–40 g per meal is the practical range for muscle protein synthesis, and it is far easier to digest than a single enormous serving. Breakfast is where most people fall short: swapping cereal or toast for eggs, Greek yogurt or a protein shake can add 20–25 g before the day even starts.
On a plant-based diet, plan slightly higher totals — around 10% more — because plant proteins are less digestible, and combine sources across the day (legumes with grains, soy with nuts) to cover the full amino acid profile. Whatever your sources, the only way to know whether you actually hit the target is to check real portions rather than estimate them.