How much protein do you need while you eat less?

Enter your weight and how often you eat. You'll get the daily protein number Imi would plan for you, and a simple target for each meal. Protein helps you feel full and hold on to muscle.

Your daily protein

108 g a day

27 gat each of 4 meals

77 kgweight used

93–123 gthe 1.2–1.6 g per kg range

Source: Mozaffarian et al. 2025 joint advisory (ACLM, ASN, OMA, TOS)

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.

Related guides

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4 min readHow much protein to eat to lose weight, and how to reach itRead the guide →5 min readHigh-protein breakfast ideas: 30 g starts that keep you fullRead the guide →4 min readCalorie deficit meals that keep you full: high protein, high fiber, high volumeRead the guide →

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Imi plans this for you, every week.

Meals from the food you love, around your goal, with the numbers already worked out. iPhone beta opening soon, Android after.