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Protein calculator
Find your daily protein target for your weight and goal, with real food examples.
70 kg
Goal
3
Daily protein target
98g / day
1.4 g per kg of body weight
Per meal
33g
What 33 g looks like
- Chicken breast (100 g)31 g
- Greek yogurt (175 g)17 g
- 2 eggs13 g
- Lentils, cooked (1 cup)18 g
- Tofu, firm (150 g)21 g
- Salmon (100 g)22 g
People with kidney disease should follow their doctor’s protein advice.
General estimates for educational purposes only — not medical advice. If you have a health condition, talk to a qualified professional.
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