Find your daily protein target
Get a simple estimate based on your weight, goal, diet, and current intake.
Your daily protein target
123–174g / day
Optimal target: 149g
Current
80g
Gap
69g
Per meal
37g
You're about 69g short today.
Your next step: spread protein across 3 meals and use 2–3 simple additions (about 20–25g each).
Estimates only, not medical advice. Most people do better when they spread protein across 3–4 meals.
Send me my protein plan
Get your daily target, simple meal examples, and plant-based ways to close your protein gap.
Ways to close the gap
Pick what fits your day. You don't need all of them.
Cantein hemp protein
+28g protein per scoopA simple plant-based way to close the gap, with fiber and a short ingredient list.
Use as one simple option, alongside meals and whole foods.
View Cantein →Tofu or tempeh
+18gPlant-based, complete protein. About a 150g serving.
Lentils or beans
+16gOne generous cup cooked. Fiber + protein together.
Ways to close the gap
Pick what fits your day. You don't need all of them.
Cantein hemp protein
+28g protein per scoopA simple plant-based way to close the gap, with fiber and a short ingredient list.
Use as one simple option, alongside meals and whole foods.
View Cantein →Tofu or tempeh
+18gPlant-based, complete protein. About a 150g serving.
Lentils or beans
+16gOne generous cup cooked. Fiber + protein together.
Edamame
+17gOne cup shelled. Easy snack with a complete amino profile.
Soy milk or soy yogurt
+8gOne serving as an easy add-on at breakfast or with shakes.
Send me my protein plan
Get your daily target, simple meal examples, and plant-based ways to close your protein gap.
Why protein quality matters
Total protein matters first. Hitting your daily target is the biggest lever.
Essential amino acids matter too. They're the building blocks your body can't make on its own.
Leucine helps signal muscle protein synthesis, especially around training.
Lysine and methionine can vary across plant proteins, so variety helps.
You don't need perfection. Most people do well by combining a few protein sources across the day.
A few notes
- This calculator provides estimates only and is not medical advice.
- Amino acid values vary by ingredient, processing method, and brand.
- If you have a medical condition or are pregnant, consult a healthcare professional.