Your daily protein, in grams
Goal-based targets from the peer-reviewed literature, plus examples of how to hit them with real food.
Your details
Goal
Daily protein
504 kcal from protein
Research suggests distributing protein across 3–5 meals (0.3–0.4 g/kg each) maximises muscle protein synthesis.
How to hit 126 g a day
Examples of common foods and the protein they deliver per serving.
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Frequently asked questions
How much protein do I need a day?+
The RDA is 0.8 g per kg of bodyweight — a minimum to prevent deficiency. For muscle preservation in a cut, 1.6–2.2 g/kg is the evidence-based range. Endurance athletes sit around 1.2–1.6 g/kg; older adults benefit from at least 1.2 g/kg.
Can you eat too much protein?+
In healthy individuals, intakes up to 2.5 g/kg have been studied without adverse effects. People with impaired kidney function should get individualised guidance from a GP or dietitian.
Should I eat protein at every meal?+
Yes — distributing protein across 3–5 meals (0.3–0.4 g/kg per meal) appears to maximise muscle protein synthesis throughout the day, rather than loading it all at dinner.
Is whey protein necessary?+
No. Whole-food sources (chicken, fish, eggs, Greek yoghurt, lentils, tofu) can easily hit any target. Whey is convenient — not magic.