Chicken, turkey, or fish
About 100-120 g cooked, paired with vegetables and a grain or potato.
Nutrition Tools
Protein Calculator
Estimate a practical daily protein target based on your body weight and activity context.
Useful when you want a practical starting point for satiety, recovery, or planning high-protein meals.
Free to use
Instant result
Practical next steps
Step 1
Calculate your starting point
Before you calculate
- Use your current body weight in kilograms.
- Choose the activity level that best matches your usual week, not your best day.
- This tool gives a starting range, not a strict requirement.
Turn your target into meals
What to eat for more protein
Spread protein across meals instead of trying to reach the full target at dinner. These are useful approximate portions; labels and serving sizes vary.
Greek yogurt bowl
One generous cup of Greek yogurt with berries, chia, and oats.
Lentil or tofu bowl
Build around lentils, firm tofu, beans, grains, and a flavorful dressing.
Fast protein snack
Try two eggs, cottage cheese, edamame, or yogurt based on your preference.