Calculate your daily protein target based on body weight, training intensity and fitness goal.
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How This Works
Protein requirements vary by goal and activity. Evidence from meta-analyses (Morton 2018, Stokes 2018) supports 1.6–2.2g/kg for muscle building in resistance-trained individuals. Higher end of the range benefits those in a calorie deficit. Vegan diets require slightly higher protein due to lower digestibility of plant proteins (leucine content is the key driver of muscle protein synthesis).
Complete proteins (containing all essential amino acids): chicken breast (~31g/100g), eggs (~13g/2 eggs), Greek yogurt (~15g/150g), tuna (~28g/tin), cottage cheese (~11g/100g). Plant sources: tofu (~8g/100g), tempeh (~19g/100g), lentils (~9g/100g cooked), edamame (~11g/100g), seitan (~25g/100g). For muscle building, leucine content matters most — it triggers muscle protein synthesis. Dairy and meat are highest in leucine; plant proteins are lower, hence the slightly higher protein requirement for vegans.