December 5, 2025
Get precise daily and per‑meal protein targets for your goal, learn simple calculation steps, and use plug‑and‑play meal templates to hit your numbers effortlessly.
Aim 1.6–2.2 g/kg body weight daily for both fat loss and muscle gain; divide into 3–5 meals.
Hit 25–40 g protein per meal (older adults: 30–40 g) to cross the leucine threshold for muscle building.
If you have high body fat, base targets on goal weight or lean mass to avoid overshooting.
Plant-based diets can meet the same totals; combine sources or add 10% to account for lower EAA density.
Targets are derived from meta-analyses on muscle protein synthesis and satiety, showing optimal daily intake clusters around 1.6–2.2 g/kg body weight. Per‑meal recommendations center on achieving ~2–3 g leucine, usually 25–40 g high‑quality protein. Adjustments consider age (anabolic resistance), training volume, body fat, and protein source quality (animal vs plant).
Dialing in protein supports muscle retention during fat loss, muscle gain in a surplus, and higher satiety—making calorie control easier. A simple, consistent intake and distribution beats complex timing rules for most people.
If you carry high body fat, use goal weight or estimated lean mass to calculate. Spread across 3–5 meals.
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Consistency and total daily intake matter more than strict timing for most lifters.
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Aim for this range at breakfast, lunch, dinner, plus a protein-forward snack if needed.
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Prioritize high-quality sources like dairy, eggs, soy, fish.
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Consume within ~1–3 hours before or after lifting; choose easily digested options.
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3 oz cooked chicken breast, 1/4 cup black beans, veggies, salsa, small tortilla or rice.
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3 large eggs, 1/2 cup Greek yogurt, berries; optional spinach omelet.
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200 g firm tofu, 1/2 cup shelled edamame, mixed veggies over cauliflower rice.
5–6 oz cooked chicken breast, large veggie serving, small potatoes or rice.
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5 oz cooked lean beef, 1/2 cup edamame, peppers, onions; serve over rice.
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5 oz baked salmon, 1/2 cup cooked lentils, greens, lemon.
7 oz cooked chicken breast, 3 tbsp hummus, big salad.
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7 oz cooked sirloin, asparagus or broccoli, small whole-grain side.
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6 oz seitan, 1/2 cup lentils, roasted vegetables, herbs.
Lean, versatile; grill, roast, or stir-fry.
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Adds omega‑3s; bake or pan‑sear.
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Fast lunch option; pair with beans or greens.
Daily protein is a ceiling game: most benefits plateau around 1.6–2.2 g/kg; distribution across 3–5 meals keeps muscle protein synthesis pulsing through the day.
Satiety matters: higher protein tilts meals toward fullness without complicated macro rules, making calorie control far easier during fat loss.
Quality counts but totals win: animal proteins are more EAA‑dense; plant diets can match outcomes by mixing sources or adding ~10% to daily totals.
Per‑meal thresholds drive results: consistently hitting 25–40 g (30–40 g if older) beats micro‑timing hacks for non‑elite athletes.
Frequently Asked Questions
In healthy individuals, intakes modestly above 2.2 g/kg appear safe, but benefits rarely increase. If you have kidney disease or medical conditions, consult your clinician. Hydrate well and vary protein sources.
Yes, especially for beginners, detrained lifters, or those improving sleep and training. Keep protein at 1.6–2.2 g/kg, train hard, and ensure progressive overload.
You don’t need a minute‑precise window. Aim for 20–40 g within ~1–3 hours before or after training. Hitting your daily total matters most.
Use goal body weight or estimated lean mass to calculate g/kg. This avoids overshooting while still protecting muscle during fat loss.
You can meet the same totals. Combine soy, seitan, legumes, grains, and nuts; consider fortified plant protein powders. Add ~10% to your daily protein if relying on lower EAA sources.
Pick your g/kg target based on your goal, divide it into 25–40 g servings, and use the meal templates to automate consistency. Track for a week, adjust by ~10% if hunger or recovery lags, and keep training progressive—your results will follow.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
A solid baseline if your weight and training are steady.
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Focus on 30–40 g per meal and resistance training to maximize muscle retention.
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Combine legumes, soy, seitan, grains, and nuts; consider fortified plant protein powders.
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Cottage cheese or micellar casein; useful on heavy training days.
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Combine soy/seitan with legumes and grains; add a plant protein shake if needed.
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4 oz canned tuna, 1/4 cup chickpeas, greens, olive oil, lemon.
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1 cup low-fat cottage cheese, 2 slices whole-grain toast, tomato and cucumber.
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1 scoop whey isolate in water or milk, 3/4 cup Greek yogurt, fruit.
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1 cup egg whites, 1 whole egg, 1 oz feta, veggies; fruit on side.
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200 g tempeh, quinoa, kale, tahini drizzle; add pumpkin seeds.
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1.5 scoops whey isolate blended with milk, banana, ice.
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2 cups low-fat cottage cheese, sliced tomato, olives, whole-grain crackers.
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6 oz canned tuna, 1 cup high-protein pasta, 1/4 cup white beans, olive oil, lemon.
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2 scoops whey isolate, milk or soy milk, berries, spinach; blend cold.
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Choose sirloin or round; great in stir‑fries.
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High in casein; breakfast or snack.
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Slow-digesting; add fruit or veggies.
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Whole eggs add nutrients; omelets are flexible.
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Lean protein boost without extra fat.
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Absorbs flavor; bake, stir‑fry, or grill.
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Fermented soy; nutty texture for bowls.
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High-protein wheat; great in stir‑fries.
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Add to soups, salads, or bowls.
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Roast for snacks or toss in salads.
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Easy add‑on to boost meal protein.
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Fast‑digesting; mix with milk for extra protein.
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