Protein Calculator

Get your evidence-based daily protein target for building muscle, cutting, or maintaining.

Hitting the Number

Split your target across 3–5 meals of 25–50g each. Whole foods first — a palm-sized serving of meat or fish is roughly 25–35g, three eggs about 18g, a cup of Greek yogurt about 20g. A whey shake conveniently covers the last gap; see our whey protein rankings if you need one.

Not medically reviewed. IronPeak publishes general editorial education, not medical advice, a diagnosis, a prescription, or individualized clearance. No clinician reviewer or professional credentials have been verified for this site. Review & sourcing policy.

Calorie and protein estimates are for adults 18+ only; adult BMI categories are for ages 20+. These tools do not assess growing athletes, pregnancy, illness or eating disorders. Consult a qualified healthcare professional or registered dietitian for individual guidance.

Sources & Evidence Limits

NIH ODS summarizes ingredient research, not evidence that a particular branded product works or is safe for you. Many ingredients and blends have limited or mixed evidence.

NIH Office of Dietary Supplements: Exercise and Athletic Performance (consumer fact sheet) — Adult ingredient evidence, variable benefits, limited evidence for many ingredients, interactions, and caution for minors.
FDA: Questions and Answers on Dietary Supplements — No FDA premarket approval; manufacturer responsibilities; speak with a health professional before purchase or use.
American Academy of Pediatrics / HealthyChildren: Performance-Enhancing Sports Supplements: Information for Parents — Food, fluids, training and rest first; no demonstrated performance benefit of protein or creatine supplements in younger athletes; stimulant and contamination concerns.

Sources retrieved October 9, 2026. No clinician has reviewed this content. Read our sourcing policy.