What are the best high-protein foods?

Top sources: chicken breast (31g/100g), canned tuna (25g/100g), lean beef (26g/100g), Greek yogurt (10g/100g), eggs (13g/100g), seitan (25g/100g), tempeh (19g/100g).

Protein Calculator — How Much Protein Per Day?

Get your exact daily protein target in grams for fat loss, muscle gain, or maintenance — with per-meal breakdowns and the best food sources.

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grams of protein per day

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Per-meal targets — spread across the day

Spreading protein across 3–5 meals maximises muscle protein synthesis throughout the day.

Top protein sources

Food	Serving	Protein	Calories

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Why protein intake matters

Protein is the only macronutrient that directly builds and repairs muscle tissue. While carbohydrates and fat provide energy, protein provides the amino acid building blocks your body uses to create and maintain muscle, enzymes, and hormones.

Protein during fat loss

When eating below your TDEE, your body breaks down both fat and muscle for energy. High protein intake signals your body to preferentially burn fat and preserve muscle. Studies show dieters consuming 2.2–2.4g/kg of protein retain significantly more lean muscle than those consuming 1.2g/kg at the same calorie deficit.

Key insight: Protein needs are actually higher during a cut than maintenance. The leaner you get, the more important adequate protein becomes.

Protein during muscle gain

Muscle protein synthesis is maximised at around 1.6–2.2g/kg/day for most people. Consuming above ~2.2g/kg provides diminishing returns for muscle building, though it causes no harm in healthy individuals.

Protein and satiety

Protein is the most satiating macronutrient and has the highest thermic effect — your body burns 20–30% of protein calories during digestion, compared to 5–10% for carbs and 0–3% for fat.

Best high-protein foods

Animal sources (complete proteins)

Food	Serving	Protein	Calories
🍗 Chicken breast (cooked)	100g	31g	165
🦃 Turkey breast (cooked)	100g	29g	135
🐟 Canned tuna (in water)	100g	25g	116
🥩 Lean beef (93% lean)	100g	26g	172
🥚 Eggs (whole)	2 large	13g	156
🥛 Greek yogurt (0% fat)	170g	17g	100
🧀 Cottage cheese	100g	11g	84
💪 Whey protein powder	1 scoop (30g)	24g	120

Plant sources

Food	Serving	Protein	Calories
🌾 Seitan (wheat gluten)	100g	25g	121
🫘 Tempeh	100g	19g	193
🫛 Edamame (cooked)	100g	11g	121
🟨 Tofu (firm)	100g	8g	76
🫘 Lentils (cooked)	100g	9g	116

Plant proteins are lower in leucine — the amino acid most important for triggering muscle protein synthesis. If eating mostly plant-based, aim for the higher end of the range (2.0–2.4g/kg).

Frequently asked questions

How much protein do I need per day?

For active individuals, 1.6–2.2g/kg bodyweight per day is supported by research. Sedentary adults need approximately 0.8g/kg for basic health. This calculator adjusts based on your activity level and goal.

Should I eat more protein when cutting?

Yes — protein needs are higher during a calorie deficit. Consuming 2.2–2.4g/kg counteracts muscle breakdown, signalling your body to preserve muscle and burn fat preferentially.

Is it better to spread protein across meals?

Yes. Spreading protein across 3–5 meals (around 0.4g/kg per meal) maximises muscle protein synthesis throughout the day. Each protein-rich meal triggers a pulse of synthesis lasting 3–5 hours. For most people: 30–50g per meal.

Can you eat too much protein?

For healthy individuals with normal kidney function, intakes up to 3g/kg/day have not been shown to cause harm in research. The main practical risk is displacing other important nutrients. People with kidney disease should consult a doctor first.

Do protein needs change with age?

Yes. Adults over 65 experience reduced sensitivity to protein's muscle-building signal. Older adults need more protein per meal (35–40g) to trigger the same response younger adults get from 20–25g. The recommended range rises to 1.8–2.4g/kg.

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