Enter your weight and your goal. The calculator shows a range in grams, a highlighted target, and — unlike most protein calculators — a concrete sample day: which foods, in what amount, add up to that target.
With significant excess weight, protein needs track your target weight better than your current one.
One way to reach your target with real food, split across four meals. Not a full meal plan — just the protein math made concrete.
Protein per 100 g and per realistic portion — not just a lab value, but an amount you would actually eat.
| Food | per 100 g | Portion |
|---|---|---|
| Dairy | ||
| Skyr (plain) | 11 g | 1 tub (250 g) · 27.5 g |
| Low-fat quark | 12 g | 1 tub (250 g) · 30 g |
| Cottage cheese | 11 g | 1 tub (200 g) · 22 g |
| Cottage-style cream cheese | 11 g | 1 tub (200 g) · 22 g |
| Greek yoghurt | 9 g | 1 tub (200 g) · 18 g |
| Harzer cheese (low-fat) | 30 g | 2 pieces (50 g) · 15 g |
| Mozzarella (light) | 24 g | 1 ball (125 g) · 30 g |
| Natural yoghurt (1.5 %) | 4 g | 1 tub (200 g) · 8 g |
| Meat & fish | ||
| Chicken breast (raw) | 23 g | 1 fillet (150 g raw) · 34.5 g |
| Turkey breast (raw) | 24 g | 1 fillet (150 g raw) · 36 g |
| Lean beef (raw) | 21 g | 1 piece (150 g raw) · 31.5 g |
| Tuna (canned, in water) | 25 g | 1 can, drained (90 g) · 22.5 g |
| Salmon (raw) | 20 g | 1 fillet (150 g raw) · 30 g |
| Shrimp (raw) | 21 g | 1 portion (120 g raw) · 25.2 g |
| Eggs | ||
| Egg (medium) | 12.5 g | 1 egg (58 g) · 7.3 g |
| Egg white (liquid) | 11 g | 100 g (≈ 3 whites) · 11 g |
| Plant-based | ||
| Tofu (firm, plain) | 14 g | 1/2 pack (200 g) · 28 g |
| Tempeh | 19 g | 1 portion (150 g) · 28.5 g |
| Seitan | 25 g | 1 portion (150 g) · 37.5 g |
| Lentils (cooked) | 9 g | 1 side (200 g cooked) · 18 g |
| Chickpeas (cooked) | 8.9 g | 1 side (200 g cooked) · 17.8 g |
| Kidney beans (cooked) | 8.7 g | 1 side (200 g cooked) · 17.4 g |
| Edamame (shelled, cooked) | 11.9 g | 1 portion (150 g) · 17.9 g |
| Peanuts (roasted) | 25 g | 1 handful (30 g) · 7.5 g |
| Almonds | 21 g | 1 handful (30 g) · 6.3 g |
| Cashews | 18 g | 1 handful (30 g) · 5.4 g |
| Pumpkin seeds | 30 g | 1 handful (30 g) · 9 g |
| Rolled oats (dry) | 13 g | 1 portion (50 g dry) · 6.5 g |
| Whole-grain bread | 8 g | 1 slice (50 g) · 4 g |
| Brown rice (cooked) | 2.5 g | 1 side (200 g cooked) · 5 g |
| Whole-grain pasta (cooked) | 5.5 g | 1 side (200 g cooked) · 11 g |
| Potatoes (cooked) | 2 g | 1 side (250 g cooked) · 5 g |
| Pea protein (powder) | 80 g | 1 scoop (30 g) · 24 g |
| Soy yoghurt (plain) | 3.5 g | 1 tub (150 g) · 5.3 g |
| Supplements | ||
| Whey protein powder | 80 g | 1 scoop (30 g) · 24 g |
| Vegan protein powder (pea/rice) | 73 g | 1 scoop (30 g) · 21.9 g |
The German Nutrition Society (DGE) names 0.8 g of protein per kilogram of body weight as the reference intake for healthy adults — enough to avoid a deficiency, not calibrated for strength training.
For building muscle, sports-science meta-analyses (e.g. Morton et al. 2018) find the additional benefit of protein for muscle growth largely plateaus around 1.6 g/kg; the calculator uses a range up to 2.2 g/kg to cover higher training volumes and individual variation.
During a calorie deficit protein needs go up slightly, because the body draws on muscle tissue more readily when energy is short. Reviews on this (e.g. by Eric Helms and colleagues) suggest roughly 1.8–2.4 g/kg to protect lean mass while losing weight.
From around age 65, several studies describe reduced muscle protein synthesis per gram of protein eaten ("anabolic resistance") — a reason often cited for a slightly higher lower bound in this age group.
Most calculators from supplement shops quietly round toward the upper end of these ranges, because a higher number sells more powder. This page shows the full range on purpose, including the lower, cheaper end.
It depends on your goal, not just your weight. For general health the DGE reference value is 0.8 g per kilogram of body weight; for building muscle, sports-science meta-analyses land at roughly 1.6–2.2 g/kg, and slightly more (1.8–2.4 g/kg) while losing weight, so muscle is protected during a calorie deficit.
Because a single decimal ("142.4 g") suggests a precision the underlying research does not have. The studies themselves report ranges — the calculator shows the same range, with a highlighted midpoint as a practical target.
Slightly, yes. Several studies suggest an increased protein requirement from around 65 to help counteract age-related muscle loss (sarcopenia). The calculator raises the lower end of your range to at least 1.0–1.2 g/kg if the age toggle is on.
Usually not directly. Protein requirements scale with lean body mass, not total weight, so for a large gap between current and target weight it is more realistic to calculate with your target weight instead. The calculator offers this as an optional second field.
Yes — the sample day plan works for all three filters (everything, vegetarian, vegan) at any target from 60 to 220 g. Plant sources typically need slightly larger portions per gram of protein, which the table already reflects.
No. Beyond the upper end of the shown range there is no additional benefit for muscle growth shown in the research, and for people with existing kidney disease high protein intake should be discussed with a doctor first.
The baseline (0.8 g/kg) is the German Nutrition Society (DGE) reference intake. The higher ranges summarise sports-science meta-analyses on resistance training and protein needs (e.g. Morton et al. 2018) and on protein intake during a calorie deficit (e.g. Helms et al.). Sources are listed at the bottom of the page.
LeibFit shows you every morning how recovered you really are. Everything on your iPhone, no account.
iPhone · iOS 17.6+ · No account, no payment details to download
What this page is not
This calculator gives an orientation for healthy adults, not medical or nutritional-therapy advice. It does not account for kidney disease, liver disease, pregnancy or specific medical conditions — with an existing kidney condition, talk to a doctor before increasing your protein intake.