Free Protein Calculator
How much protein do you actually need?
Based on the 2025-2030 USDA Dietary Guidelines and ISSN research. The new recommendation is 1.2-1.6g per kg, significantly higher than the old 0.8g/kg. Enter your details and get your exact target in 20 seconds.
Your details
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How much protein you actually need.
Inside easyChef Pro
Your protein target, built into every meal.
The number you just calculated is the starting point. easyChef Pro uses it to score every recipe you cook, plan every week around your target, and build your grocery list around the highest-protein options.
Nutritional Parameters Per Recipe
Every recipe scored at the ingredient level. Protein, amino acid completeness, leucine content (the muscle-building trigger), and 27 other parameters calculated from 800,000+ USDA-verified products. Not estimated. Calculated.
800,000+ USDA productsSwap That Changes Everything
Every scored recipe shows the one ingredient swap that most improves its protein score for your goal. Greek yogurt instead of sour cream. Chicken thigh instead of breast for the fat profile. The system finds it. You decide.
One swap. Shown every time.Health Goal Dimensions
Set your goal to Performance and the entire scoring system recalibrates. Protein density, leucine threshold, and amino acid profile all get weighted higher. Every recipe recommendation changes. Your grocery list changes. The weekly meal plan changes.
Performance focusInside easyChef Pro
Your protein target, scored in every recipe.
Paste any recipe link. Get a 0-100 score with the full protein breakdown at the ingredient level. See the traffic light for every macro and micronutrient. Free. No account required.
Traffic light breakdown
Every nutrient labeled green, yellow, or red against your daily target.
Core nutrition scores
Glycemic impact, nutrient density, energy density, and NOVA processing. All in one score.
Focus Fit scores
Six health goals including Performance. Your protein goal changes every score.
Recipe Protein Score
See the protein in every meal before you cook it.Not a guess. The USDA number.
Paste any recipe link into the easyChef Pro scorer. It breaks down protein content at the ingredient level using 800,000+ USDA-verified products, tells you the protein per serving, and shows you the one ingredient swap that raises the score most for your goal.
If your target is 150g per day across 4 meals, you need 37g per meal. The scorer tells you which recipes hit that number and which ones fall short before you shop or cook.
Performance mode
Your goal changes how every recipe scores.Not just a filter. A different calculation.
When you set Performance as your goal, easyChef Pro recalculates every recipe score with protein density and leucine content weighted higher. The same chicken stir-fry scores differently against a muscle-building target than against a heart-health target, because what matters is different.
Complete macro tracking
Every meal tracked. Every gram counted.Your full nutrition history in one place.
Every recipe you cook logs automatically. Track protein intake across days and weeks. See exactly which meals are hitting your target and which ones are pulling you short. Export your full history as a report to share with your trainer, nutritionist, or doctor.
Frequently asked questions
How much protein do I need per day?
The amount of protein you need depends on your body weight, activity level, and goal. The 2025-2030 USDA Dietary Guidelines recommend 1.2-1.6g of protein per kg of body weight per day for adults generally, up significantly from the previous 0.8g/kg minimum. Active adults maintaining muscle need 1.4-1.8g per kg. People building muscle need 1.6-2.2g per kg per ISSN guidelines. Use the calculator above to get your exact target.
How much protein do I need to build muscle?
To build muscle, the International Society of Sports Nutrition recommends 1.6-2.2g of protein per kg of body weight per day. For a 150-pound (68kg) person, that is 109-150g of protein daily. Spreading intake across 3-4 meals of 30-40g each maximizes muscle protein synthesis.
How much protein should I eat to lose weight?
When losing weight, the 2025-2030 USDA Dietary Guidelines support 1.4-1.8g per kg of body weight to preserve lean muscle mass while in a calorie deficit. Higher protein increases satiety, which makes sticking to a calorie deficit easier. This calculator uses activity-adjusted targets based on the 2025-2030 USDA DGA and ISSN guidelines.
How much protein per meal should I eat?
Research suggests that 20-40g of protein per meal maximizes muscle protein synthesis. Larger amounts (above 40-50g) provide diminishing returns in a single sitting. Spreading your daily target evenly across 3-4 meals is more effective than eating most of your protein in one meal.
Is 100g of protein a day enough?
100g of protein per day is enough for most moderately active adults maintaining their weight. Whether it is enough for you depends on your body weight and goal. A 150-pound (68kg) active adult aiming to maintain muscle needs about 82-109g per day. Someone building muscle at that weight needs 109-150g. Use the calculator for your exact number.