Daily Protein Calculator
Set your daily protein target based on body weight and goal — the macronutrient with the strongest evidence for lean mass, recovery, and satiety.
Daily Protein Calculator
Spread across 3–5 meals of ~30–50g each for optimal muscle protein synthesis.
Why protein is the priority macro
Protein is the only macronutrient consistently shown to improve body composition, satiety, and muscle protein synthesis across hundreds of trials. Under-eating protein is the most common nutrition mistake in active men.
The benefits compound: more lean mass raises resting metabolic rate, improves insulin sensitivity, and supports hormonal health into your 40s, 50s, and beyond.
How to hit your number
Divide your daily total by 3–5 meals of roughly 30–50 g each. This pattern maximizes muscle protein synthesis across the day better than two large meals.
Anchor each meal with a primary protein source — eggs, chicken, beef, fish, dairy, or a high-quality whey or plant blend. Build vegetables and starches around it, not the other way around.
Sources by 30 g serving
30 g of protein looks like: 5 large eggs, 4 oz chicken breast, 4 oz lean beef, 5 oz salmon, 1 cup Greek yogurt + 1 scoop whey, 1.5 cups cottage cheese, or 1 large scoop of whey isolate.
Frequently asked questions
- Is 1 g per pound too much?
- It is more than most research requires, but well-tolerated by healthy adults and a useful upper anchor for muscle-building.
- Does high protein damage kidneys?
- Not in healthy adults. Adults with kidney disease should follow physician guidance.
- Plant or animal protein?
- Either works if total daily protein is sufficient. Plant-based eaters benefit from blending sources (e.g. soy + pea) and slightly higher totals to match leucine content.