10g proteinProtein Calculator
How much protein do you need a day? Enter your weight, goal, and activity level to get a personalized daily target — then see snacks that help you hit it. Want calories and carbs and fat too? Use the macro calculator.
Enter your weight to see your daily protein target.
How the protein calculator works
Your target is based on your body weight and how hard you train. We anchor on about 1 gram of protein per pound of body weight — the standard most strength and physique coaches use — with a bit less for general maintenance and up to ~1.2g per pound when you are cutting or training hard, to help protect muscle while you are in a calorie deficit.
The easiest way to actually hit a higher target is to add a protein-dense snack or two between meals. Every product below has at least 10g of protein per serving.
High-protein snacks to hit your goal
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20g protein
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19g proteinProtein calculator FAQ
How much protein do I need per day?
The bare minimum is low (about 0.36g per pound of body weight), but most active people and anyone losing fat or building muscle do best around 1 gram per pound of body weight per day (up to ~1.2g per pound on an aggressive cut). Enter your weight, goal, and activity level above to get a personalized daily target in grams.
How do I calculate my protein needs?
A simple, widely-used rule is about 1 gram of protein per pound of body weight per day. Use slightly less (~0.8–0.9g per pound) for general maintenance and up to ~1.2g per pound when cutting or training hard. The calculator applies this to your weight, goal, and activity and shows a sensible range.
Is more protein always better?
Up to a point. Most research shows benefits for muscle and fat loss level off above roughly 2.2g per kg of body weight per day for healthy, active people. Spreading protein across meals and snacks is more effective than one large dose.
What are good high-protein snacks to hit my target?
High-protein bars, jerky and meat sticks, Greek yogurt, protein chips, and ready-to-drink shakes are the easiest ways to add 10–30g per snack. Browse the options below, all with at least 10g of protein per serving.