Daily Need · By Goal · Top Food Sources
| Food | Protein | Calories |
|---|---|---|
| Chicken breast (6oz) | 54g | 280 |
| Salmon (6oz) | 40g | 350 |
| Eggs (3 large) | 18g | 210 |
| Greek yogurt (1 cup) | 20g | 130 |
| Tofu (1 cup firm) | 20g | 180 |
| Lentils (1 cup cooked) | 18g | 230 |
| Whey protein (1 scoop) | 25g | 120 |
| Ground beef 90% (6oz) | 48g | 400 |
| Cottage cheese (1 cup) | 28g | 220 |
| Tuna (1 can) | 42g | 190 |
| Goal | g per lb body weight | For 170 lbs |
|---|---|---|
| General health | 0.5-0.7g | 85-119g |
| Active / maintenance | 0.7-0.9g | 119-153g |
| Muscle building | 0.8-1.2g | 136-204g |
| Fat loss (preserve muscle) | 1.0-1.3g | 170-221g |
| Athlete / intense training | 1.0-1.4g | 170-238g |