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Protein for gym-goers

If you lift weights, protein helps your muscles recover and grow. Research shows gains keep rising up to about 1.6 g of protein per kg of body weight a day, and some experts suggest up to 2.2 g/kg.

Find your number below, then see the best high-protein orders when you are on the go.

Protein calculator

Your details

Units
Sex
Weight
Height
Meals a day

Your daily protein target

105–145 g

That’s about 35–48 g per meal across 3 meals.

Based on 1.6–2.2 g of protein per kg of body weight.

Pair this with strength training. Spread protein across the day, with some after your workout.

Calories

2,010

calories a day

Maintenance: 1,830 · +10% for your goal

Daily macros

Protein
125 g (25%)
Carbs
227 g (45%)
Fat
67 g (30%)

What this looks like in food

Classic day118 g protein

  • Breakfast: Eggs on toast

    39 g

    • 5 large eggs (31.5 g)
    • 2 slices (64 g) whole-wheat bread (7.9 g)

  • Lunch: Chicken wrap

    40 g

    • 4 oz (113 g) roast chicken breast (35.2 g)
    • 1 flour tortilla (45 g) (3.6 g)
    • 1 cup (30 g) spinach (0.9 g)

  • Dinner: Salmon, rice, and broccoli

    39 g

    • 5 oz (142 g) baked salmon (31.3 g)
    • 1 cup (158 g) cooked rice (4.3 g)
    • 1 cup (156 g) broccoli (3.7 g)
Quick and easy day131 g protein

  • Breakfast: Greek yogurt and berries

    47 g

    • 4 × ½ cup (452 g) plain nonfat Greek yogurt (46.1 g)
    • ½ cup (74 g) blueberries (0.5 g)

  • Lunch: Tuna sandwich

    41 g

    • 6 oz (170 g) canned tuna in water, drained (33 g)
    • 2 slices (64 g) whole-wheat bread (7.9 g)

  • Dinner: Beef and bean chili

    43 g

    • 4 oz (113 g) lean beef mince, cooked (32.8 g)
    • ½ cup (130 g) kidney beans (10.4 g)
Vegetarian day127 g protein

  • Breakfast: Cheesy scrambled eggs on toast

    42 g

    • 5 large eggs (31.5 g)
    • 1 oz (28 g) cheddar (6.4 g)
    • 1 slice (32 g) whole-wheat bread (4 g)

  • Lunch: Tofu and spinach rice bowl

    39 g

    • 7 oz (198 g) firm tofu (34.3 g)
    • 1 cup (158 g) cooked rice (4.3 g)
    • 1 cup (30 g) spinach (0.9 g)

  • Dinner: Baked potato with cottage cheese and beans

    46 g

    • 3 × ½ cup (339 g) cottage cheese (35.3 g)
    • 1 medium baked potato (173 g) (4.3 g)
    • ½ cup (127 g) baked beans (6 g)
Indian day126 g protein

  • Breakfast: Egg bhurji with roti

    42 g

    • 6 large eggs (37.8 g)
    • 1 roti (40 g) (4.5 g)

  • Lunch: Chicken curry with rice

    45 g

    • 5 oz (142 g) chicken breast, curried (41.1 g)
    • 1 cup (158 g) cooked rice (4.3 g)

  • Dinner: Paneer tikka with moong dal

    39 g

    • 200 g paneer (31.7 g)
    • ½ cup (101 g) cooked moong dal (7.1 g)

Protein values from USDA FoodData Central. Brands vary, so check your food labels.

Eating out?

See the highest-protein orders at popular chains.

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Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.

Simple tips

  • Spread protein across 3 to 5 meals and snacks.
  • Have a protein-rich meal or snack after your workout.
  • Double the meat at chains like Chipotle and Subway for a big protein boost.
  • Most people don’t need shakes. Real food can get you there.

Guides for you

Highest-protein orders at popular chains

The most protein per order. Calories are higher, so these suit big eaters and heavy training days.

  • Raising Cane's US

    Caniac Combo

    87 g protein · 1810 cal · 4.8 g per 100 cal

  • Chipotle US

    Double High Protein Bowl

    81 g protein · 760 cal · 10.7 g per 100 cal

  • Chipotle US

    Double High Protein Burrito

    79 g protein · 840 cal · 9.4 g per 100 cal

  • El Pollo Loco US

    Queso Crunch Double Chicken Burrito Bowl

    78 g protein · 1080 cal · 7.2 g per 100 cal

  • Jimmy John's US

    The J.J. Gargantuan (8" French)

    78 g protein · 1080 cal · 7.2 g per 100 cal

  • Burger King US

    Triple Whopper

    78 g protein · 1250 cal · 6.2 g per 100 cal

  • El Pollo Loco US

    Double Chicken Bowl

    74 g protein · 930 cal · 8 g per 100 cal

  • Wendy's US

    Dave's Triple

    72 g protein · 1100 cal · 6.5 g per 100 cal

See all restaurant chains

Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.