Protein Goal Simplifier

Stop the guesswork. See exactly what reaching your goal looks like in real food.

Protein Cheat Sheet (per 100g)
Chicken Breast (100g)
31g
Egg (Large)
6g
Whey Protein (30g Scoop)
24g
Tofu (100g)
8g
Lentils (100g Cooked)
9g
Greek Yogurt (100g)
10g
Salmon (100g)
20g
Beef (100g)
26g

Values are approximations. Actual protein content depends on brand, preparation, and cut of meat.

Inputs
g
Typical recommendation: 1.6g - 2.2g per kg of bodyweight.
Quick Breakdown
Chicken Breast (100g) 483.9 g
Egg (Large) 25.0 Eggs
Whey Protein (30g Scoop) 6.2 Scoops
Tofu (100g) 1875.0 g
Lentils (100g Cooked) 1666.7 g
Greek Yogurt (100g) 1500.0 g
Salmon (100g) 750.0 g
Beef (100g) 576.9 g
Food Quantities Required

Frequently Asked Questions

For sedentary adults, 0.8g per kg is standard. However, for active individuals or those aiming to build muscle, research suggests between 1.6g and 2.2g per kg of bodyweight.

Technically yes, as shown by this calculator, but it is not recommended. A varied diet ensures you get a complete profile of essential amino acids and other micronutrients.

This tool simplifies the math by showing the quantity of a SINGLE food needed to meet your ENTIRE daily goal. In reality, you would combine multiple sources throughout the day.

For most healthy people, a high protein diet is safe. However, individuals with pre-existing kidney conditions should consult a doctor. Excessive protein intake beyond 2.5g-3g per kg rarely provides additional muscle-building benefits.

Lentils, chickpeas, tofu, tempeh, seitan, and edamame are excellent plant-based sources. Many of these are included in our calculator.

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Verified Tool Facts & Data Sources
Uses standard macronutrient data from USDA and nutritional databases.
Calculates exact quantities based on daily gram targets.
Includes plant-based and animal-based protein comparisons.
Privacy-first: Your macro goals never leave your browser.
Machine-readable facts available at /facts.json

Detailed Methodology & Calculation Logic

Nutritional Logic

The calculator determines the required intake volume based on the density of protein in different food sources.

  • Units Required: Daily Goal (g) / Protein per Unit Source.
  • Quantity Formula: Total Amount = Units Required × Standard Measurement (e.g., 100g, 1 scoop, 1 egg).
Data & Benchmarks

Protein values are based on standard nutritional databases for uncooked/raw ingredients unless otherwise specified.

  • Bioavailability: While the tool tracks total grams, users should note that absorption rates can vary between plant and animal sources.
  • Personalization: Required quantities scale linearly with your daily gram goal, allowing for easy comparison of volume-to-protein efficiency.
Last updated: 2026-03-26