17 Fit Protein calculator
Protein calculator how much protein you need a day
Enter your weight and goal to see your daily protein, how to split it across meals and what it looks like in real food. The same numbers 17 Fit plans with.
Your protein a day
140 g a day
2 g per kilo of body weight
- Per meal
- 35 g × 4
The whole day’s protein from one food
- Chicken breast, baked 450 g 750 kcal
- Tuna in water 550 g 640 kcal
- Cottage cheese 5% 820 g 1,000 kcal
- Boiled egg 20 pcs 1,720 kcal
- Firm tofu 810 g 1,170 kcal
- Greek yogurt 2% 1,410 g 1,030 kcal
- Cooked lentils 1,550 g 1,800 kcal
Only to picture the amount: a real day mixes several sources.
Enter a weight of 35 to 250 kg.
140 g of protein a day, 35 g per meal.
Protein is the easiest macro to fall short on. 17 Fit shows protein in every meal and what’s left for the day, so you can top it up at dinner instead of finding out at night.
How much protein you need
Grams per kilo of body weight, by goal — as 17 Fit sets them. In a deficit protein goes up: it helps keep muscle while the weight comes down.
| Goal | Per kg | At 70 kg |
|---|---|---|
| Lose weight | 2 g | 140 g |
| Tone up | 2.2 g | 154 g |
| Stay in shape | 1.6 g | 112 g |
| Build muscle | 1.8 g | 126 g |
Foods richest in protein
Per 100 g, and per 100 kcal — the second shows how much protein you get for the calories.
| Food | Protein per 100 g | Per 100 kcal |
|---|---|---|
| Whey protein | 80 g | 20 g |
| Parmesan | 35.8 g | 9.1 g |
| Bacon | 33.9 g | 7.2 g |
| Pumpkin seeds | 30.2 g | 5.4 g |
| Roast chicken | 27.3 g | 11.4 g |
| Peanuts | 25.8 g | 4.6 g |
| Tuna | 25.5 g | 22 g |
| Peanut butter | 25 g | 4.3 g |
| Gouda | 25 g | 7 g |
| Edam | 25 g | 7 g |
| Sardines | 24.6 g | 11.8 g |
| Mozzarella | 24.3 g | 9.6 g |
| Cheddar | 24.2 g | 5.9 g |
| Turkey breast | 23.7 g | 20.8 g |
| Split peas | 23.1 g | 6.4 g |
Questions and answers
How much protein do I need to lose weight?
About 2 g per kilo of body weight a day — more than for maintenance, so the weight comes off as fat rather than muscle. At 70 kg that’s 140 g, split across three or four meals.
Do women need less protein than men?
Not per kilo: the need follows body weight and goal, not sex. A lighter person simply gets a smaller number.
Can too much protein be harmful?
For healthy adults, up to about 2 g per kilo is common in sports nutrition. With kidney disease, protein should be agreed with a doctor.
Does plant protein count?
Yes: beans, lentils, tofu, grains and nuts all add to the day’s total. Plant foods bring less protein per calorie, so it helps to mix sources.
Why split protein across meals?
Several meals of 25–40 g are easier to eat than one huge portion, and they keep you fuller through the day.
How many calories does protein have?
4 kcal a gram, the same as carbs. 140 g of protein is 560 kcal of your day.
17 Fit
Protein you can see, meal by meal
17 Fit counts the macros of every meal from a photo or a sentence and shows how much protein is still to go.
- Protein, fat and carbs in every meal
- A plan that adjusts to your weight every week
- Free food diary, no sign-up and no ads
Tools
- Calorie calculator Daily calories for weight loss, maintenance or muscle, with macros.
- BMI calculator Body mass index and the healthy weight range for your height.
- Intermittent fasting Your eating window for 16:8, 18:6 and other schedules.
- Move your diary Bring your diary over from MyFitnessPal, FatSecret or Yazio.