Protein Calculator

Find how much protein you need per day — then see exactly how much chicken, salmon, shrimp, beef, eggs or tofu gets you there, and total up the protein in a meal.

Your daily protein need

Body weight

Activity / goal

Meals per day

Protein per day70–98 g1–1.4 g per kg body weight

Per meal23–33 gacross 3 meals

Calories from protein280–392kcal per day (4 kcal/g)

💡 Moderate activity a few times a week.

Meal builder

Pick foods and amounts — totals update instantly. Values are per cooked/ready-to-eat portion unless the food says “raw”, “dry” or “uncooked”.

0 g35 g4.1 g186

44.6 g4.3 g0.5 g205

11.2 g3.7 g0.6 g55

Meal totals

Carbs55.8 gNet 50 g · fiber 5.8 g

Protein43 g9.6 g per 100 kcal

Fat5.2 gSaturated 1.4 g

Calories446kcal

Carbs 51%Protein 39%Fat 11%

Per-meal protein goal (upper end)43 / 33 g (132%)

Nutrition values are rounded averages from USDA FoodData Central. Brands, recipes and cooking methods vary — check the label for packaged foods.

How much food gives you g of protein?

Sorted by protein per 100 calories — the leanest sources first. Meat and fish weights are cooked.

Food	Protein / 100 g	Common serving	Amount needed	Calories	g protein / 100 kcal
Shrimp, cooked	24 g	3 oz cooked (85 g) = 20.4 g	125 g · 4.4 oz ≈ 1.5 × serving	124	24.2
Tuna, canned in water, drained	25.5 g	1 can drained (113 g) = 28.8 g	118 g · 4.1 oz ≈ 1.0 × serving	136	22.0
Cod, cooked	22.8 g	3 oz cooked (85 g) = 19.4 g	132 g · 4.6 oz ≈ 1.5 × serving	138	21.7
Egg white	10.9 g	1 large white (33 g) = 3.6 g	275 g · 9.7 oz ≈ 8.3 × serving	143	21.0
Tilapia, cooked	26.2 g	3 oz cooked (85 g) = 22.3 g	115 g · 4.0 oz ≈ 1.3 × serving	147	20.5
Turkey breast, roasted, skinless	30 g	3 oz cooked (85 g) = 25.5 g	100 g · 3.5 oz ≈ 1.2 × serving	147	20.4
Whey protein powder (typical)	80 g	1 scoop (30 g) = 24 g	38 g · 1.3 oz ≈ 1.3 × serving	150	20.0
Chicken breast, skinless, cooked	31 g	3 oz cooked (85 g) = 26.4 g	97 g · 3.4 oz ≈ 1.1 × serving	160	18.8
Greek yogurt, plain nonfat	10.2 g	1 container (170 g) = 17.3 g	294 g · 10.4 oz ≈ 1.7 × serving	174	17.3
Sirloin steak, lean, cooked	30 g	3 oz cooked (85 g) = 25.5 g	100 g · 3.5 oz ≈ 1.2 × serving	180	16.7
Salmon, wild, cooked	25.4 g	3 oz cooked (85 g) = 21.6 g	118 g · 4.2 oz ≈ 1.4 × serving	215	14.0
Pork loin chop, cooked	27 g	3 oz cooked (85 g) = 23 g	111 g · 3.9 oz ≈ 1.3 × serving	219	13.7
Cottage cheese, 2%	11 g	1 cup (226 g) = 24.9 g	273 g · 9.6 oz ≈ 1.2 × serving	229	13.1
Ground turkey 93/7, cooked	27.1 g	3 oz cooked (85 g) = 23 g	111 g · 3.9 oz ≈ 1.3 × serving	236	12.7
Chicken thigh, skinless, cooked	26 g	3 oz cooked (85 g) = 22.1 g	115 g · 4.1 oz ≈ 1.4 × serving	241	12.4
Ground beef 90/10, cooked	26.1 g	3 oz cooked (85 g) = 22.2 g	115 g · 4.1 oz ≈ 1.4 × serving	249	12.0
Tofu, firm	17.3 g	½ cup (126 g) = 21.8 g	173 g · 6.1 oz ≈ 1.4 × serving	250	12.0
Salmon, Atlantic farmed, cooked	22.1 g	3 oz cooked (85 g) = 18.8 g	136 g · 4.8 oz ≈ 1.6 × serving	280	10.7
Ground beef 80/20, cooked	25.8 g	3 oz cooked (85 g) = 21.9 g	116 g · 4.1 oz ≈ 1.4 × serving	295	10.2
Egg, whole	12.6 g	1 large egg (50 g) = 6.3 g	238 g · 8.4 oz ≈ 4.8 × serving	340	8.8
Ribeye steak, cooked	24 g	3 oz cooked (85 g) = 20.4 g	125 g · 4.4 oz ≈ 1.5 × serving	364	8.2
Paneer	25 g	100 g block (100 g) = 25 g	120 g · 4.2 oz ≈ 1.2 × serving	385	7.8
Lentils / dal, cooked	9 g	1 cup (198 g) = 17.8 g	333 g · 11.8 oz ≈ 1.7 × serving	387	7.8
Black beans, cooked	8.9 g	1 cup (172 g) = 15.3 g	337 g · 11.9 oz ≈ 2.0 × serving	445	6.7
Chickpeas, cooked	8.9 g	1 cup (164 g) = 14.6 g	337 g · 11.9 oz ≈ 2.1 × serving	553	5.4
Peanut butter	25 g	1 tbsp (16 g) = 4 g	120 g · 4.2 oz ≈ 7.5 × serving	706	4.3

Protein rules of thumb

Raw vs cooked: meat loses about 25% of its weight when cooked, so 4 oz raw chicken ≈ 3 oz cooked. Protein per 100 g goes up after cooking (raw chicken breast ≈ 22.5 g, cooked ≈ 31 g) — same protein, less water.
A palm-sized portion (about 3–4 oz / 85–115 g cooked) of chicken, fish or lean beef gives roughly 22–35 g protein.
Spread it out: 25–40 g per meal, 3–4 times a day, is better for muscle than one big serving.
Leanest choices: shrimp, tuna, cod and egg whites deliver over 20 g protein per 100 kcal; chicken breast and non-fat Greek yogurt are close behind at 17–19 g.
If you have kidney disease, talk to your doctor before eating a high-protein diet.