How Much Protein Do I Need?
Enter your goal weight. You get a daily protein range, an amount for each meal, and what that looks like on your plate.
Your daily protein
Easy way to do it: one palm-sized portion of protein at every meal. For most people that is about 4 to 6 ounces cooked, or 28 to 42 grams.
What 30 grams of protein looks like
| Food | About |
|---|---|
| Chicken, fish or beef, cooked | 4 oz is about 28 g |
| Eggs | 5 eggs is about 30 g |
| Lentils or beans, cooked | 1 cup is about 15 to 18 g |
| Firm tofu | 1 cup is about 20 to 40 g, depending on the brand |
These are rough numbers. Brands and cuts vary.
Good to know
- Spread protein across the day. It is easier than eating it all at dinner.
- Pair every protein with vegetables. That is the plate we teach.
- Kidney disease, or a doctor who limits your protein? Follow your doctor, not this tool.
Next step
Protein is one piece of the plate. The weekly plate log shows you whether you are building it most days.
Common questions
How much protein do I need a day?
A common range for adults who want to lose weight is about 0.7 to 1 gram of protein for every pound of your goal weight. The calculator above turns that into a daily range and a per-meal amount.
Why does this use goal weight and not my weight today?
If you have a lot to lose, your weight today would push the number higher than you need or can comfortably eat. Goal weight is a simple, practical stand-in.
Do I have to weigh my food?
No. A hand works fine: a palm-sized portion of protein at each meal gets most people close. Weighing is optional.
Is more protein always better?
No. Past the top of the range you are not likely to gain anything extra. If you have kidney disease or your doctor limits your protein, follow your doctor's advice instead of this tool.