Pre-Workout —
1–2 hours before training. Provides amino acids for muscle protection during exercise. Combine with slow-digesting carbs for sustained energy.
Post-Workout —
Within 2 hours after training. Fast-digesting protein (whey, eggs) triggers muscle protein synthesis. Pair with carbs to replenish glycogen.
Before Bed —
30–60 minutes before sleep. Slow-digesting protein (casein, cottage cheese, Greek yogurt) supports overnight muscle repair and reduces breakdown.
| Food | Serving | Protein |
|---|---|---|
| Meat & Poultry | ||
| Chicken Breast | 100g / 3.5oz | 31g |
| Turkey Breast | 100g / 3.5oz | 29g |
| Lean Ground Beef (93%) | 100g / 3.5oz | 26g |
| Pork Tenderloin | 100g / 3.5oz | 26g |
| Bison | 100g / 3.5oz | 28g |
| Fish & Seafood | ||
| Salmon | 100g / 3.5oz | 25g |
| Tuna (canned) | 100g / 3.5oz | 26g |
| Shrimp | 100g / 3.5oz | 24g |
| Cod | 100g / 3.5oz | 23g |
| Dairy & Eggs | ||
| Eggs (whole) | 2 large | 12g |
| Greek Yogurt (nonfat) | 170g / 6oz | 17g |
| Cottage Cheese (low-fat) | 1 cup / 226g | 28g |
| Whey Protein | 1 scoop / 30g | 25g |
| Plant-Based | ||
| Tofu (firm) | 100g / 3.5oz | 17g |
| Tempeh | 100g / 3.5oz | 19g |
| Lentils (cooked) | 1 cup / 198g | 18g |
| Chickpeas (cooked) | 1 cup / 164g | 15g |
| Edamame | 1 cup / 155g | 17g |
| Peanut Butter | 2 tbsp / 32g | 8g |
How Much Protein Do You Need Per Day?
Your daily protein requirement depends on your body weight, fitness goals, and how active you are. The RDA of 0.8g per kilogram is the minimum to prevent deficiency in sedentary adults — not the optimal amount for people who exercise, want to build muscle, or are trying to lose fat while preserving lean mass.
Research consistently shows that higher protein intakes (1.6–2.2g per kg) are more effective for body composition goals. This protein calculator uses evidence-based multipliers adjusted for your specific goal and activity level to give you a personalized recommendation.
Protein for Muscle Gain vs. Fat Loss
For muscle gain, protein provides the amino acids needed for muscle protein synthesis. The optimal range is 1.6–2.2g per kg of body weight, spread across 3–6 meals throughout the day. Going above 2.2g per kg provides diminishing returns for most people.
For fat loss, protein needs are actually higher than for muscle gain — typically 1.8–2.4g per kg. When you are in a caloric deficit, your body is more likely to break down muscle for energy. A higher protein intake signals your body to preserve lean tissue, keeping your metabolism higher and improving the quality of weight lost.
Protein Timing and Distribution
While total daily protein intake matters most, research suggests spreading protein evenly across meals optimizes muscle protein synthesis. Each meal should contain at least 20–40g of protein to fully stimulate the muscle-building response. Pre- and post-workout protein (within 1–2 hours of training) and a protein-rich snack before bed can further enhance recovery and growth.
- Pre-workout (1–2 hours before): 20–30g protein with slow-digesting carbs for sustained energy and amino acid availability during training.
- Post-workout (within 2 hours): 25–40g fast-digesting protein (whey, eggs) paired with carbs to kick-start recovery and glycogen replenishment.
- Before bed (30–60 minutes prior): 30–40g slow-digesting protein (casein, cottage cheese) to support overnight muscle repair.