Tap a food to add one serving, then change the amount. Your total updates as you go. Add your body weight to see how close you are to a daily target.
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Each food uses a typical protein amount per serving: about 25 g in 4 oz (113 g) of cooked chicken breast, 22 g in 4 oz of steak or mince, 24 g in 4 oz of salmon, 6 g in a large egg and 25 g in a cup of cottage cheese. The amount box multiplies the serving, so 1.5 means one and a half servings. Use a custom food to enter grams of protein straight from a nutrition label.
Your daily target is your body weight in kilograms times the goal you pick. The baseline recommendation for healthy adults is 0.8 g per kg; sports nutrition guidance commonly suggests 1.2–2.0 g per kg for active people, and around 1.6 g per kg is a widely used figure for building muscle. A 75 kg person aiming for 1.6 g/kg would target about 120 g a day.
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The standard guideline for healthy adults is 0.8 g of protein per kg of body weight a day. People who exercise regularly often aim for 1.2–1.6 g per kg, and up to about 2.2 g per kg when building muscle. Older adults are often advised to aim for 1.0–1.2 g per kg.
About 25 g in 4 oz (113 g) of cooked chicken breast. A whole cooked breast is often 170–200 g, which is roughly 38–45 g of protein.
The meat and fish values are typical for cooked portions. Raw meat weighs more than cooked because it loses water, so 4 oz raw usually gives a little less protein than 4 oz cooked.
A large egg has about 6 g of protein, split between the white (about 3.6 g) and the yolk (about 2.7 g).
No. Collagen is low in some essential amino acids, notably tryptophan, so it does not count the same as whey or other complete proteins for building muscle. It still adds to your total grams.
