How much protein do you need to build muscle?

Enter your weight and how many times you eat. You'll get a daily protein target, where the research says the benefit levels off, and how much to aim for at each meal.

Your daily protein

139 g a day

35 gat each of 4 meals

77 kgweight used

123–170 g1.6 to 2.2 g per kg

Source: Morton et al. 2018, British Journal of Sports Medicine

What one helping gives you

3 oz chicken breast26 g · 140 kcal

3 oz turkey breast26 g · 125 kcal

3 oz salmon23 g · 133 kcal

½ cup firm tofu22 g · 181 kcal

3 oz shrimp20 g · 84 kcal

¾ cup plain Greek yogurt18 g · 104 kcal

1 cup edamame18 g · 188 kcal

1 cup cooked lentils18 g · 230 kcal

½ cup cottage cheese14 g · 81 kcal

2 large eggs12 g · 148 kcal

Protein and calories per helping are worked out from USDA FoodData Central. General education about food, not medical advice.

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