120 gprotein per day (approximate)
Approximate target for general fitness — not medical advice. Protein needs vary by individual; the 1.6–2.2 g/kg range reflects current sports-nutrition consensus.
Reach it with these foods (from our Open Food Facts dataset)
- Protein Latte Mix Golden Milk1 serving = 166.7 g protein — 139% of your targetCheck price
- super food protein smoothie bowl matcha maca1 serving = 143.6 g protein — 120% of your targetCheck price
- Grass-Fed Whey Protein Vanilla Bean2 servings = 195.0 g protein — 163% of your targetCheck price
- Unflavored Collagen Peptides Beef Gelatin2 servings = 170.0 g protein — 142% of your targetCheck price
- Impact Whey Isolate saveur vanille3 servings = 75.0 g protein — 63% of your targetCheck price
How it works
The calculator estimates your resting energy expenditure with the Mifflin-St Jeor equation (weight, height, age, sex), scales it by your activity level and goal, then sets protein at 1.6–2.2 g per kilogram of bodyweight based on goal and training frequency — the range current sports-nutrition guidance uses for people training regularly.
The food suggestions are the part no generic calculator gives you: per-100g nutrition from Open Food Facts for products we matched by name, converted to per-serving values using each product's own serving size (in grams) or a typical curated serving. Every figure on this page is traceable to that data — we do not invent numbers.
Who is it for
People training for muscle gain, cutting, or general fitness who want a concrete daily target and honest food math behind it. If you have a medical condition, a dietitian or doctor beats any calculator.
Questions
How much protein do I need per day?
1.6–2.2 g per kilogram of bodyweight per day is the common training-range guideline; this calculator picks a point inside it from your goal and training frequency. The exact number depends on you — treat it as a starting point.
How is the per-serving food protein computed?
From Open Food Facts per-100g values multiplied by the serving size in grams divided by 100. When a product lists its own serving (e.g. a 30 g scoop), we use it; otherwise a typical curated serving for that food type, marked "(typical serving)".
Is the food list complete?
No — it contains products we have actually matched in Open Food Facts so far. It grows as the site's dataset grows, and every entry is a real product with real published nutrition.
Food nutrition data via Open Food Facts (ODbL / CC BY-SA). The protein target is approximate general fitness guidance, not medical advice.