Protein Intake Calculator - Daily Protein & Per-Meal Targets
You're 170 lb, moderately active, and maintaining weight—not cutting or bulking yet. That usually means about 120–150 g protein daily (0.7–0.9 g/lb), or roughly 40–50 g per meal across three meals. Enter your weight, goal, and activity below for per-meal targets and food equivalents.
Food Protein Equivalents
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 3 oz (85g) | 26g |
| Ground beef (lean, cooked) | 3 oz (85g) | 22g |
| Salmon (cooked) | 3 oz (85g) | 22g |
| Eggs (large) | 2 eggs | 12g |
| Greek yogurt (plain) | 1 cup (200g) | 20g |
| Cottage cheese (low-fat) | 1 cup (226g) | 28g |
| Tofu (firm) | 1/2 cup (126g) | 20g |
| Lentils (cooked) | 1 cup (198g) | 18g |
| Protein powder (whey) | 1 scoop (30g) | 24g |
| Almonds | 1 oz (28g) | 6g |
Methodology and limitations
Last reviewed:
Methodology
Applies goal-based and activity-adjusted protein ranges (g per lb body weight) to estimate daily and per-meal protein targets. Ranges are 0.7–1.7 g/lb depending on goal and activity.
Limitations
Protein needs vary by training load, calorie intake, age, and individual response. Athletes, elderly, and those in a calorie deficit may benefit from higher intakes. Consult a dietitian for personalized targets.
Official sources
How Daily Protein Targets Are Calculated
You're 170 lb, moderately active, and maintaining weight—not cutting or bulking yet. That usually means about 120–150 g protein daily (0.7–0.9 g/lb), or roughly 40–50 g per meal across three meals. Enter your weight, goal, and activity below for per-meal targets and food equivalents.
Method used
The calculator applies goal-based and activity-adjusted protein ranges (grams per pound body weight) to estimate daily and per-meal protein targets. Ranges are 0.7–1.7 g/lb depending on goal and activity.
Daily protein = weight × g/lb range; Per-meal = daily protein ÷ meals per day
Practical example
A 170 lb person maintaining weight with moderate activity needs about 119–153 g protein daily (0.7–0.9 g/lb). Split across 3 meals, that is 40–51 g per meal—about a chicken breast plus Greek yogurt.
- Weight: 170 lbs
- Goal: maintaining weight
- Activity: moderate (3-4 days/week)
- Meals per day: 3
The result shows daily protein range, per-meal protein range, g/lb and g/kg ranges, and a food equivalents table for common protein sources.
Assumptions
- Protein ranges are general fitness guidelines.
- Per-meal split assumes even distribution.
- Food equivalents are standard serving sizes.
What this includes
- Daily and per-meal protein targets, food equivalents for 10+ sources, adjustable for goal and activity.
What this excludes
- Individual tolerance, kidney conditions, pregnancy, lactation, athlete periodization, meal timing optimization.
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Frequently Asked Questions
How much protein should I eat per day?
General fitness guidelines often range from about 0.7–1.0 g per pound of body weight for maintenance, with higher targets during fat loss or intense training. Athletes sometimes aim higher still depending on sport and total calories. A 170 lb person maintaining weight often lands near 120–150 g daily. Individual medical needs differ—kidney disease requires clinician-guided limits.
Why do I need more protein when losing weight?
Higher protein intake during a calorie deficit helps preserve lean muscle, increases satiety, and raises the thermic effect of feeding compared with lower-protein diets. That combination supports body composition better than cutting protein along with calories. Spread intake across meals, and keep total calories appropriate so the deficit remains sustainable rather than extreme.
Is it better to eat protein at every meal?
Spreading protein across meals supports muscle protein synthesis more evenly than saving almost all protein for dinner. Many coaches aim for at least 20–30 grams of quality protein per eating occasion for adults. This calculator shows per-meal targets from your daily total. Exact timing is less critical than hitting daily protein most days of the week.
What are the best high-protein foods?
Chicken breast, fish, lean beef, eggs, Greek yogurt, cottage cheese, tofu, lentils, tempeh, and protein powder are common high-quality sources providing roughly 15–30 grams per typical serving. Mix animal and plant sources if you prefer variety or dietary patterns. Use the food equivalents table in the tool to map gram targets onto familiar servings.
Can I eat too much protein?
Very high protein intakes can be problematic for people with pre-existing kidney disease and should be medically supervised. For many healthy adults, intakes used in sports nutrition are generally tolerated when total diet quality and hydration are sound, but more is not always better. This calculator provides educational targets—personalize with a clinician or dietitian if you have medical conditions.