How much protein you need depends on your body weight and what you're training for. Enter both and we'll give you a daily gram target, the sensible range around it, and what that looks like per meal.
Frequently asked
How much protein do I need per day?
The RDA for general health is 0.8 g per kg of bodyweight (about 0.36 g per lb), but active people do better at 1.2–2.2 g/kg depending on the goal. For a 180 lb (82 kg) person building muscle, that's roughly 130–180 g a day.
Can I absorb more than 30 g of protein in one meal?
Yes — the '30 g limit' is a myth for total absorption. That said, spreading protein across 3–5 meals of 25–45 g each supports muscle protein synthesis better than one huge dose.
Is too much protein harmful?
For healthy people, intakes up to about 2.5 g/kg are considered safe. If you have kidney disease or another medical condition, talk to your doctor before increasing protein substantially.
What foods get me to my protein target?
Per 100 g cooked: chicken breast ~31 g, lean beef ~26 g, salmon ~25 g, eggs ~13 g (about 6 g each), Greek yogurt ~10 g, tofu ~8 g, cooked lentils ~9 g. Hitting 150 g is much easier when every meal has a protein anchor.
Do protein needs change with age?
Yes — they go up. Older adults process protein less efficiently, so 1.2–1.6 g/kg is a better floor past ~60, paired with resistance exercise to hold onto muscle.
Is this medical advice?
No — it's a general guideline for healthy adults. If you have kidney disease, are pregnant, or manage another condition, get a target from your doctor or dietitian.