Enter your weight, how hard you train, and what you're trying to do. You'll get a daily target range in grams and a per-meal number that's actually achievable with food.
Your daily protein target
136–168 g
That's roughly 38 g across four eating occasions — three meals plus one shake or snack.
Estimates for healthy adults, based on 0.5–1.1 g per pound of body weight depending on goal and training load. Not medical advice; if you have kidney disease or are pregnant, follow your clinician's guidance.
Most people fall 20–40 g short of their target on a normal day. These are the whole-food formulas we use to make up the difference without another chicken breast.
Browse the full catalogFor general health, 0.5–0.7 g per pound of body weight per day is sufficient. For building or preserving muscle, 0.7–1.0 g per pound is the range supported by the evidence, with the higher end useful when you are in a calorie deficit.
Body weight is fine for most people. If you carry substantial excess body fat, calculating from goal weight or lean mass avoids inflating the target unnecessarily.
In healthy people, intakes well above these targets have not been shown to harm kidney function. The practical limit is appetite and food budget, not safety. People with existing kidney disease should follow clinical advice.
Three to four servings of roughly 25–40 g each stimulates muscle protein synthesis more effectively than one very large serving, because each meal needs enough leucine to trigger the response.
Go deeper in how much protein per day or high-protein plant foods.
