How much protein should you eat?
Enter your weight, activity, and goal to get a personalized daily protein target — and a per-meal recommendation.
Your daily target
162g protein/day
Recommended range: 147–177g · ~41g per meal across 4 meals
Optimal range for hypertrophy with resistance training.
TRACK THIS IN FORGEProtein FAQ
How much protein should I eat a day?
Most active adults need 1.4–2.2 g of protein per kg of body weight (0.6–1.0 g per lb). Fat loss and muscle building sit at the higher end of that range.
Is too much protein bad for you?
Healthy adults tolerate high protein intakes well. Research shows no harm to kidney function in people without pre-existing kidney disease at intakes up to 2.2 g/kg/day or higher.
How much protein per meal?
Aim for 30–50 g per meal across 3–4 meals. Spreading protein evenly across the day maximizes muscle protein synthesis.
Do I need protein on rest days?
Yes. Recovery and muscle repair happen on rest days. Keep your daily protein target consistent seven days a week.
Hit your number every day.
Forge tracks your protein, builds your streak, and keeps you consistent. Free to start.
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