Nutrition
How Much Protein Should You Eat?
Complete breakdown of protein requirements, how much you actually need, and why it matters for your goals.
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Calculate your daily protein requirements based on your body weight and fitness goals. Protein is essential for muscle building, recovery, and weight management.
Your Results
Daily Protein Requirement
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Grams of protein you should consume daily
How to Meet Your Protein Goal
- Eat protein with every meal (breakfast, lunch, dinner)
- Combine animal and plant-based protein sources
- Spread protein intake throughout the day for optimal muscle synthesis
Protein Sources (per serving)
Animal Protein
Chicken breast (31g), Salmon (25g), Eggs (6g each), Greek Yogurt (10-20g), Cottage Cheese (14g)
Plant-Based Protein
Lentils (18g), Chickpeas (19g), Tofu (8-15g), Tempeh (19g), Nuts & Seeds (5-9g)
Convenient Options
Protein Powder (20-30g), Protein Bars (10-20g), Greek Yogurt (10-20g), Cottage Cheese (14g)
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