Welcome! For optimal muscle maintenance and growth, we recommend aiming for 1 gram of protein per pound of desired body weight per day.
Use this tool to enter how many grams of protein you want in a meal, and see the raw & cooked weights of popular carnivore-friendly meats.
Protein Requirements by Goal
General health: 0.8g per kg of body weight (minimum RDA)
Active individuals: 1.2-1.7g per kg of body weight
Strength athletes: 1.6-2.2g per kg of body weight
Endurance athletes: 1.2-1.8g per kg of body weight
Weight loss: 1.6-2.2g per kg to preserve muscle mass
Muscle gain: 1.6-2.2g per kg, potentially up to 3.3g/kg in caloric surplus
Protein Timing
For optimal muscle protein synthesis, distribute protein across 3-5 meals per day, with 20-40g high-quality protein per meal.
Protein Efficiency
Protein efficiency considers how much protein you get relative to calories consumed. Leaner meats generally have higher protein efficiency.
Reference
Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017).
| Meat | Raw (g) | Cooked (g) | Efficiency i |
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