Your Daily Protein Target
Punch in your numbers and get a real target you can actually hit. No app, no tracking spiral, just the number.
Pop in a weight to get your number.
Barely activeDesk job, under ~5,000 steps a day, little or no workouts
Lightly activeOn your feet some, ~5,000-7,500 steps, 1-3 walks or light workouts a week
Moderately activeBusy most days, ~7,500-10,000 steps, 3-5 workouts a week (some strength)
Very active10,000+ steps, 6-7 hard workouts a week or a physical job
Feel good, hold steadymaintain
Lose fat, keep musclefat loss
Build strengthbuild muscle
--g/day
Aim for -- to -- g of protein a day
Split across your day
4 eating times
What protein actually looks like
This is the protein in one normal serving. Notice two eggs is only 12g. That is the whole point: no single food gets you there, you stack two or three of these together to hit your per-meal number above.
Build it as an EASY Plate
Not recipes to follow, just proof of what the formula looks like on a plate. Half the plate veg, protein first, a thumb-size portion of fat, a fist of carbs. Copy the shape, swap the foods for what is actually in your fridge.
Breakfast~34g protein
- EEssential protein - 3 whole eggs, plus 3/4 cup nonfat Greek yogurt on the side
- AAbundant veg - a handful of spinach and tomatoes cooked into the scramble
- SSmart fuel - 1/2 cup berries
- YYes to fat - the yolks cover your fat here, so skip the extra oil
Lunch~35g protein
- EEssential protein - a palm-sized (4 oz) grilled chicken breast
- AAbundant veg - half the plate in mixed greens, cucumber and peppers
- SSmart fuel - 1/2 cup cooked quinoa or a small sweet potato
- YYes to fat - a thumb-size portion of avocado (about 1 to 2 tbsp)
Dinner~32g protein
- EEssential protein - a 4 to 5 oz salmon fillet
- AAbundant veg - roasted broccoli and a side salad filling half the plate
- SSmart fuel - 1/2 cup wild rice
- YYes to fat - the salmon brings its own fat, so keep any added oil to a thumb-size drizzle
Snack plate~25g protein
- EEssential protein - 3/4 cup cottage cheese and a hard-boiled egg
- AAbundant veg - cucumber slices and cherry tomatoes
- SSmart fuel - an apple or a few whole-grain crackers
- YYes to fat - a thumb-size portion of almonds (about 10 to 12)
A quick honest note: this is a smart starting point built from your body weight, not a medical prescription. If you're pregnant or nursing, or have kidney concerns, your number may be different, so check with your doctor or dietitian. Protein is a range, not a rule. Landing close, most days, is the win.
