FIT4EAT

How much protein do I need a day? Work it out here, no sign-up.

Pick your goal and how you train. You'll see how much protein you need a day, how much to put in each meal and what that looks like as real food.

Units
lb

If you have a lot of weight to lose, use your target weight instead of your current one. The per-kg recommendations are based on body weights without much excess fat.

Goal
Training
Meals per day

Aim for 140 g

115-160 g per day

0 g/kg2.8 g/kg
  • 35 g per meal, across 4 meals
  • 1.6-2.2 g per kg of body weight

What that looks like as food

  • 3.5 oz (100 g) cooked chicken breast31 g of protein22% of your target
  • 2 large eggs13 g of protein9% of your target
  • 1 can of tuna in water (80 g drained)20 g of protein14% of your target
  • 1 container (6 oz, 170 g) of plain nonfat Greek yogurt17 g of protein12% of your target
  • 3/4 cup (150 g) cooked lentils13 g of protein9% of your target
  • 3.5 oz (100 g) firm tofu15 g of protein11% of your target
  • 1 scoop of whey (30 g)24 g of protein17% of your target
  • 1 cup (250 ml) of milk8 g of protein6% of your target

Knowing the number is easy. Hitting it by dinner is the hard part.

With FIT4EAT you snap a photo of your meal and see its protein right away. Your diary adds up the day and shows how much you still need before dinner.

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An estimate for healthy adults. It doesn't replace a doctor or a registered dietitian, especially if you're pregnant, breastfeeding or have a medical condition.

How we calculate it

The official recommendation for adults is 0.8 g of protein per kg of body weight (about 0.36 g per lb). That's enough if you don't train, but it's the minimum to avoid a deficiency, not the ideal if you want to change your body.

For strength training, the meta-analysis by Morton and colleagues (2018) shows that muscle gains level off around 1.6 g/kg (about 0.7 g per lb), with some people benefiting from up to 2.2 g/kg (1 g per lb). In a calorie deficit, higher amounts help you keep muscle while you lose fat.

From age 65, the body responds less to protein, so the minimum goes up to 1.0-1.2 g/kg.

Spreading it across the day helps: 20-40 g per meal, over 3-5 meals, is the simplest way to get there.

FAQ

Questions? Short answers.

How many grams of protein should I eat a day to build muscle?
Between 1.6 and 2.2 g per kg of body weight (about 0.7-1 g per lb) if you do strength training regularly. For a 70 kg (154 lb) person, that's 110-155 g a day.
Is eating a lot of protein bad for your kidneys?
In healthy people, studies show no problems with intakes up to about 2 g/kg. If you have kidney disease, talk to your doctor before eating more.
Do I need protein supplements?
No. Whey is just a convenient way to hit your number. Meat, fish, eggs, dairy and legumes are enough if you plan your meals.
How much protein can your body use in one meal?
Your body absorbs almost all of it. The real question is how much goes to muscle: 20-40 g per meal is what most studies use. A bigger meal isn't wasted, it just does a little less for your muscles.
Can vegetarians get enough protein?
Yes. Tofu, tempeh, legumes, yogurt, eggs and seitan get you there. Mixing your sources throughout the day covers all the essential amino acids.

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