Daily Protein Target
Estimate your protein range from body weight and activity goal, then split it into realistic meals.
Your Protein Inputs
Choose your body weight and training context for a daily target.
Daily Protein Target
Protein needs vary with age, training, health status, and total energy intake.
PROTEIN BASICS
Make protein practical
A target is more useful when it turns into simple meals you can repeat without obsessing.
Spread it out
Most people find protein targets easier when split across meals instead of saved for dinner.
Mix your sources
Eggs, dairy, fish, poultry, soy, lentils, beans, nuts, and seeds can all contribute.
Plant protein counts
Plant-forward meals can work well when you combine enough total protein and calories.
Pair with real meals
Protein works best inside balanced meals, not as an isolated supplement habit.
Mind digestion
Increase protein gradually if your current intake is low, and keep fiber and fluids steady.
Keep food quality high
A useful target still leaves room for fruits, vegetables, grains, and satisfying meals.
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