Protein Calculator

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Grams Per Pound: Matching Intake to Your Goal

A 70 kg jogger and a 70 kg powerlifter need very different amounts of protein, which is why a one-size-fits-all number misleads more than it helps. Your target scales with body weight and shifts with your goal — holding muscle while dieting requires more than simply maintaining it, and training harder pushes the number higher still. Below, the calculator's recommendation rests on matching intake to how your body is being used.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. However, research increasingly suggests that active individuals and older adults may benefit from significantly higher intakes. Athletes who train intensely often need 1.4 to 2.0 g/kg to support recovery and muscle growth. Our calculator personalizes your recommendation based on your specific lifestyle and goals.

Timing, Spreading, and Staying Consistent

The "anabolic window" is far less urgent than the supplements aisle suggests — what matters more is whether you hit your daily target at all. That said, splitting protein into 20-40 gram portions across your meals stimulates muscle protein synthesis more effectively than cramming it into one sitting, and it also steadies hunger and blood sugar through the day. Consistency beats dramatic timing.

• Breakfast — Start your day with eggs, Greek yogurt, or a protein smoothie to kickstart muscle protein synthesis.
• Lunch — Include lean meats, fish, legumes, or tofu with your midday meal for sustained energy.
• Post-workout — Consuming protein within 2 hours of exercise supports muscle recovery and adaptation.
• Dinner — A protein-rich evening meal helps with overnight muscle repair during sleep.

The Protein Sources That Actually Deliver

Not every gram of protein is created equal — animal foods like chicken, eggs, and salmon deliver complete proteins containing all nine essential amino acids, while most plant sources fall short on one or two and need complementary pairing across the day. The list below shows the grams you get per 100 grams, a faster way to compare value than reading labels backwards.

• Chicken breast — ~31g protein per 100g. Lean, versatile, and widely available.
• Eggs — ~13g protein per 100g. One large egg provides about 6g of high-quality protein.
• Greek yogurt — ~10g protein per 100g. Also rich in probiotics and calcium.
• Tofu — ~8g protein per 100g. An excellent plant-based complete protein.
• Lentils — ~9g protein per 100g cooked. High in fiber and iron.
• Salmon — ~25g protein per 100g. Also provides omega-3 fatty acids.

Protein Around Training, Explained

The fitness industry has spent decades insisting that missing a 30-minute post-workout protein window will erase your gains. The reality is far more forgiving. Muscle protein synthesis remains elevated for 24 to 48 hours after a resistance session, not just the brief period immediately after your last set. What your muscles care about most is whether you reach your total daily protein target and distribute it reasonably across your meals.

That said, there are practical reasons to eat protein within a couple of hours of training. Your muscles are more sensitive to amino acids after exercise, a light meal containing 20 to 40 grams of protein can accelerate recovery, and eating after a workout helps replace glycogen when paired with carbohydrates. So while the urgency is overstated, post-workout nutrition is not useless — it simply sits within a much wider window than supplement ads suggest.

• Before training — a protein-rich meal 2-3 hours prior ensures amino acids are circulating when you start lifting.
• After training — consuming protein within 1-2 hours supports the recovery process without needing to rush.
• Before bed — casein or cottage cheese provides slow-digesting amino acids that support overnight muscle repair.

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