Daily Protein Intake & Macro Distribution Calculator
Compute optimal daily protein targets based on body weight, training goals, and activity levels, and plan ideal per-meal distribution schedules
Weight in pounds (lbs)
Recommended Daily Protein Intake
150 grams / day
Optimal Range: 135g – 165g daily
Target Ratio: ~0.91g per pound of body weight (2.0g per kg)
Daily Target (Grams)
150g
Target protein intake
Daily Calories from Protein
600 kcal
4 kcal per gram of protein
Per Pound Target
0.91g / lb
Protein relative to body weight
Per Kilogram Target
2.00g / kg
Protein relative to body mass
Muscle Protein Synthesis (MPS) Meal Spacing
Optimal spike interval: 3–5 hours
Protein Per Meal Distribution
37.5g per meal (4 servings)
Leucine Threshold Optimized (~30g+ per meal)
Total Daily Target: 150g distributed evenly across 4 feeding windows
Protein Per Meal
37.5g
Grams per feeding instance
Leucine Threshold Check
Optimized (>30g)
Maximizes muscle protein synthesis
Feeding Frequency
4 Feedings
Consistent amino acid supply
Post-Workout Window
Flexible Timing
Total daily intake remains primary
Common Protein Source Reference Guide (Per 100g / Serving)
Food Source
Serving Size
Protein Content
Calories
Chicken Breast (Cooked)100g31.0g165 kcal
Lean Beef (Ground 90/10)100g26.0g215 kcal
Salmon Fillet100g22.0g206 kcal
Whole Egg1 large (50g)6.3g72 kcal
Egg Whites100g11.0g52 kcal
Greek Yogurt (Plain 0%)170g (3/4 cup)17.0g100 kcal
Whey Protein Isolate1 scoop (30g)24.0g120 kcal
Tofu (Firm)100g12.0g83 kcal
Lentils (Cooked)100g9.0g116 kcal
Cottage Cheese (Low Fat)100g11.1g72 kcal
Quick Tip for Meal Planning
Combining animal and plant sources ensures a complete amino acid profile for maximum recovery and muscle growth.