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Protein Calculator

Find a daily protein target that supports your goal without overcomplicating your meals.

Protein matters, but it does not need to become a math problem all day long. This calculator gives you a practical range you can use in normal life.

Your details

lb
Goal

Your protein target

Minimum helpful target
89g
Ideal daily range
104–127gper day

You do not need massive amounts of protein to benefit from it. A consistent, realistic intake usually matters more than chasing the highest number possible.

Real meal examples

Example splits use the midpoint of your ideal range and a simple pattern (lighter breakfast, larger dinner). Adjust to match your real day.

Three meals

Three meals
MealProtein
Breakfast29 g
Lunch41 g
Dinner46 g

Four meals

Four meals
MealProtein
Breakfast26 g
Lunch32 g
Snack29 g
Dinner29 g

How to use your protein target

Aim to land in your ideal range most days—not every meal. If you are newer to protein goals, starting closer to the minimum helpful target still counts as progress.

Spread protein across meals in a way that fits your appetite and schedule. Some people prefer a bigger dinner; others like more at breakfast. Both can work.

Food examples

Greek yogurt, eggs, cottage cheese, tofu, lentils, fish, chicken, and lean beef are common protein sources. Mix plant and animal options if that matches how you eat.

FAQs

It depends on your size, activity, and goal. Many adults do well with a moderate range that supports muscle repair and fullness without feeling extreme. This calculator gives a practical band to start from—not a rigid rule.
Protein can help with fullness and preserving lean mass while you are in a deficit. It is one piece of the puzzle alongside calories, sleep, stress, and consistency.
Not always. Very high intakes are not automatically better for everyone, especially if they crowd out other nutrients or feel unsustainable. A realistic range you can repeat most days usually wins.
Yes. Dairy, eggs, soy foods, legumes, grains, nuts, and seeds can all contribute. You may combine sources across meals to make it easier.
Timing can matter for some athletes, but total daily protein is usually the bigger lever. If post-workout eating fits your routine, great—if not, focus on the full day.

Ready to make this practical?

HeyOakley helps you turn targets into everyday habits—without living in a spreadsheet.

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Track protein in HeyOakley

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