ZovaTool

Protein Calculator

Daily protein target
90 – 120 g
Midpoint 105 g · 420 kcal
Per meal (×3)
35 g
Per meal (×4)
26 g
Per meal (×5)
21 g
Reference foods (~25 g protein)
• 100 g chicken breast
• 100 g lean beef
• 130 g cottage cheese
• 150 g Greek yogurt
• 4 large eggs
• 100 g tuna
• 1 scoop whey (30 g serv.)
• 250 g tofu firm
• 1 cup lentils cooked
• 150 g salmon

How to use the Protein Calculator

  1. Pick units and enter body weight.
  2. Choose your goal — sedentary, active, endurance, strength, cut, bulk, senior or pregnant.
  3. Read daily g range and per-meal split for 3, 4 and 5 meals.
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Protein: the most important macro for body composition

The RDA (0.8 g/kg) prevents deficiency but is far below the optimum for active adults. Modern sports science recommends 1.6–2.2 g/kg for muscle gain and 1.8–2.7 g/kg in a calorie deficit.

Spread intake across 3–5 meals of 25–40 g protein to keep muscle protein synthesis elevated throughout the day.

Quality matters: complete proteins (animal, soy, whey) score higher on the DIAAS scale than most plant sources alone.