J9INE FIT · Protein Calculator
Estimate how much protein you actually need each day based on your current weight, activity level, and goal — a clear starting point whether you're losing weight or building muscle.
Your Goal
Activity Level
Your Weight
Losing weight? Enter your current weight, not your goal — recalculate as you go so protein keeps pace with where you actually are.
Your Daily Target
150g protein / day
Working range: 135–150g/day
Eating 3x a day
50 g / meal
Eating 4x a day
38 g / meal
You don't need a powder for every gram. Filter by how you eat — every card updates with your number.
Chicken breast
4 oz, cooked = 35g
6
to hit one meal
Ground turkey
4 oz, cooked = 28g
6 oz
to hit one meal
Salmon
4 oz, cooked = 30g
7 oz
to hit one meal
Shrimp
4 oz, cooked = 24g
8 oz
to hit one meal
Greek yogurt
1 cup, plain = 20g
2.5 cups
to hit one meal
Eggs
2 large = 12g
8 eggs
to hit one meal
Cottage cheese
1 cup = 24g
2 cups
to hit one meal
Protein shake
1 scoop = 25g
2 scoops
to hit one meal
Tofu
1 cup, firm, cubed = 20g
2.5 cups
to hit one meal
Lentils
1 cup, cooked = 18g
2.5 cups
to hit one meal
Know your number. Want a plan — and a coach — built around actually hitting it?
Book a Session →This calculator gives a general estimate for educational purposes only and isn't personalized medical or nutritional advice. Talk with your doctor or a registered dietitian before making major changes to your diet, especially if you're pregnant, nursing, or managing a health condition.