Protein intake
Your grams per day by goal, in concrete food equivalents.
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From abstract grams to concrete plates
“Eat 1.8 g/kg of protein” means nothing to anyone. This tool converts the recommendation into grams per day, a per-meal portion and food equivalents — how many eggs, how much chicken or lentils that really represents.
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Enter your weight
The basis of every g/kg recommendation.
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Pick your profile
From sedentary (0.8 g/kg) to strength training or weight loss (up to 2.2 g/kg).
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Visualise
Daily range, per-meal portion, concrete equivalents.
Protein content of common foods
| Food | Protein |
|---|---|
| Chicken breast (100 g) | 31 g |
| Tuna (100 g) | 26 g |
| Egg (1) | 6 g |
| Skyr (100 g) | 10 g |
| Cooked lentils (100 g) | 9 g |
| Firm tofu (100 g) | 14 g |
Guidelines for healthy adults. Kidney disease, pregnancy or any condition: needs change — ask a doctor or dietitian before increasing your intake.
Frequently asked questions
Where do the g/kg ranges come from?
The 0.8 g/kg figure is the reference intake (WHO, dietary guidelines) for a sedentary adult — the minimum to avoid muscle loss. The athletic ranges (1.4–2.2 g/kg) come from the positions of the International Society of Sports Nutrition and the American College of Sports Medicine.
Does more protein mean more muscle?
No: beyond roughly 2.2 g/kg, the surplus is oxidised or stored, not turned into muscle. Muscle building depends first on training and total calories; protein is only the raw material.
Should protein be spread across the day?
Yes, it is more effective: muscle protein synthesis is optimally stimulated by 20 to 40 g of protein per meal, every 3-4 hours. Hence the tool’s “per meal” figure — 3 servings beat one giant evening intake.
Plant protein: do I need to eat more of it?
Slightly: its digestibility and amino acid profile are a bit lower (except soy). Count roughly +10-20% if your diet is fully plant-based, and vary sources (legumes + grains) to complete the amino acids.