Free tool
Protein calculator
Hitting a protein target is the single best lever for body composition. Use this to find the daily range for your goal and bodyweight.
Goal
Daily target
135–165 g
1.6–2.2 g/kg is the muscle-building sweet spot.
~25g protein examples
- • 100g chicken breast
- • 4 large eggs
- • 1 cup Greek yogurt + 1 scoop whey
- • 1 cup cottage cheese
- • 110g lean beef
- • 130g tofu + nuts
Next step
Find a strength coach who fits this plan
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