Get your evidence-based daily protein target for building muscle, cutting, or maintaining.
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.
Calculators provide general estimates for educational purposes only — they are not medical advice or a substitute for individual guidance from a healthcare professional or registered dietitian, especially for anyone under 18.