💪Plan daily protein intake by food type to hit your protein target

Plan daily protein intake by food type to hit your protein target

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How to Use the Daily Protein Intake Planner

Protein is essential for muscle repair, immune function, and hormone production. Enter your daily protein goal and number of meals to see how much protein to target per meal and how much of your chosen food to eat.

The general recommendation is 0.7–1g of protein per pound of body weight for active adults. Spreading intake evenly across meals (20–40g per meal) is more effective for muscle synthesis than consuming it all at once.

Frequently Asked Questions

How much protein do I need per day?

For general health, 0.36g per pound (0.8g/kg) is the minimum. For muscle gain or fat loss, aim for 0.7–1g per pound (1.6–2.2g/kg).

Can I hit my goal with plant-based protein only?

Yes — combine tofu, legumes, quinoa, and nuts for a complete amino acid profile. Variety is key when relying on plant sources.

Is it okay to eat all my protein in one meal?

Spreading protein across meals maximizes muscle protein synthesis. Each meal should ideally contain 20–40g for best results.