Free tool
The Protein Calculator
Find your daily protein target, then see exactly what that looks like on a plate.
1. Your daily target
Based on bodyweight and goal, using the 1.2–2.4 g/kg ranges from sports nutrition research.
112–154g
protein per day
2. What that looks like
Pick a protein source and a target. Values are per cooked weight (tofu and eggs as sold).
129g
about 4.6 oz cooked
These are estimates for healthy adults, not medical or dietetic advice. Protein needs vary with age, training, and health conditions; consult a professional for guidance specific to you. Ranges based on commonly cited sports nutrition guidelines (1.2–2.4 g per kg of bodyweight per day).
Now hit that number deliciously
Every recipe on this site carries 30g+ of protein and states its macros up front.
Browse the recipes