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PROTEIN
CALCULATOR.

Find a realistic daily protein target based on your goal, body weight, and training routine.

Your number does not need to be perfect. It needs to be repeatable.

Start near the lower end if you are not used to eating much protein. Push toward the higher end if you train hard, are dieting aggressively, or struggle with hunger.

The goal is not to hit the number once. The goal is to make it normal.

What This Number Actually Means

Protein helps with fullness, muscle retention, recovery, and building a stronger body. If you are trying to lose fat, protein helps you diet without feeling like you are starving. If you are trying to build muscle, it gives your body the material it needs to grow.

But the number only matters if you can hit it consistently.

How To Actually Hit Your Target

Build every meal around protein first.

Pick the protein, then fill in the rest of the plate. If protein is an afterthought, you will fall short every time.

Stop saving all your protein for dinner.

Spreading it across the day makes the number easy. Cramming it into one meal makes it miserable.

Use simple repeatable meals.

Three or four meals you can make on autopilot beat a recipe book you open twice.

Keep easy protein options available.

Greek yogurt, shakes, jerky, deli turkey. When the easy option is high-protein, the lazy choice still counts.

Track for a few weeks.

Not forever. Just long enough to know what your normal intake actually looks like. Most people are surprised.

Easy High-Protein Foods

Breakfast
  • Greek yogurt
  • Eggs / egg whites
  • Protein smoothie
  • Cottage cheese
  • Turkey bacon / lean breakfast meat
Lunch / Dinner
  • Chicken breast or thighs
  • Lean ground beef
  • Turkey
  • Salmon
  • Tuna
  • Shrimp
  • Steak
  • Pork tenderloin
  • Tofu or tempeh
  • High-protein wraps or bowls
Snacks
  • Protein shake
  • Beef jerky
  • Cottage cheese
  • Greek yogurt
  • Protein bar
  • Deli turkey
  • Tuna packet
  • Boiled eggs

Common Protein Mistakes

Only eating protein at dinner

If dinner is your only high-protein meal, you will probably fall short.

Guessing instead of checking

Most people think they eat more protein than they actually do.

Choosing “healthy” foods with barely any protein

Salads, smoothies, and snacks can be healthy and still leave you short on protein.

Making it too complicated

You do not need 20 recipes. You need a few repeatable meals you can actually stick to.

Trying to be perfect

Being within range consistently matters more than hitting the exact number every day.

Want Simple Meals That Help You Hit This Number?

Your protein target is only useful if you know how to build meals around it. Download the High-Protein Meal Guide for easy meal ideas, snacks, grocery options, and simple ways to hit your target without overcomplicating your diet.

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KEEP GOING.

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Why the food is not the problem — the amount is. Stop labeling meals clean or dirty.

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All Free Tools

Calculators, checklists, and plans — the same tools Tyler uses with paying clients.

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WANT TYLER TO BUILD THE FULL PLAN FOR YOU?

This calculator gives you a starting point. If you want your training, nutrition, habits, and weekly adjustments built around your body, schedule, and goal, apply to work with Tyler.

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