Mila · Nutrition Coach Nutrition · Free tool Daily Protein & Portion Helper
"How much protein do I actually need?" is one of the most-asked nutrition questions — and the honest answer is it depends on your body and your goal. A widely-cited baseline for general health is about 0.8 g of protein per kilogram of body weight. If you're active, building muscle, or trying to keep muscle while losing fat, most guidance lands higher — roughly 1.2 to 2.2 g/kg. Enter your details below and this helper turns that into a target range, then into practical palm-sized portions you can eyeball at any meal. Everything runs in your browser — nothing is uploaded, and this is general guidance, not medical advice.
In hand portions
One palm-sized serving of a protein food ≈ ~20–30 g of protein. Your palm scales with your body, so it's a handy built-in guide.
What that looks like on a plate
A few everyday ways to hit your target. Protein amounts are approximate — brands, cuts and portions vary.
This is general guidance, not a substitute for a professional. Protein needs change with age, pregnancy, kidney conditions and training. For advice tailored to you, talk to a doctor or registered dietitian.
How much protein per day, really?
There's no single number that fits everyone, but the research clusters into ranges that are easy to work with. Roughly 0.8 g/kg covers basic needs for a mostly sedentary adult. Regular exercise nudges that toward 1.2–1.6 g/kg. If you're actively building muscle, or eating in a calorie deficit and want to keep the muscle you have, the commonly cited sweet spot is around 1.6–2.2 g/kg. Older adults are often encouraged to sit at the higher end to counter age-related muscle loss. None of this needs to be perfect — getting in the right neighborhood, most days, is what matters.
The hand-portion method
Weighing every meal is a fast way to burn out. The hand-portion method skips the scale: your own hand is a rough, always-with-you measuring tool that scales to your size.
- Palm = one protein serving. A portion about the size and thickness of your palm is roughly one serving of chicken, fish, tofu or lean meat — in the ballpark of 20–30 g of protein.
- Cupped hand = one carb portion (rice, oats, pasta) — handy context, though this tool focuses on protein.
- Thumb = one fat portion (oils, nut butters, cheese).
To hit a protein target, most people land on 3–5 palm-sized servings spread across the day. Splitting protein fairly evenly between meals — rather than saving it all for dinner — tends to be easier on the appetite and helpful for holding on to muscle.
Easy protein foods to build meals around
Some approachable, everyday options and their rough protein content per typical serving. Explore the full breakdown on our food guides — for example chicken breast, Greek yogurt, eggs, lentils and tofu.
Frequently asked questions
How much protein do I need per day?
A common starting point is around 0.8 g of protein per kg of body weight for general health. People who are active, building muscle, or trying to hold on to muscle while losing fat often aim higher — roughly 1.2 to 2.2 g/kg depending on the goal. This calculator uses those widely-cited ranges to suggest a target, but everyone is different. It is general guidance, not a personalized plan.
What is the hand-portion method?
It is a simple, no-weighing way to size meals using your own hand. One palm-sized portion of a protein food (about the thickness and width of your palm) is roughly one serving, which lands somewhere around 20 to 30 g of protein for foods like chicken, fish or tofu. It travels with you, needs no scale, and scales naturally to your body size.
Do these protein numbers apply to everyone?
No. Protein needs shift with age, pregnancy, kidney conditions, training load and more, and the food estimates are approximate averages. Older adults, in particular, are often advised to aim a little higher to protect muscle. Treat the result as a friendly ballpark to build meals around, not a medical prescription — and check with a doctor or registered dietitian for advice tailored to you.
Is the protein calculator free?
Yes. It runs entirely in your browser, stores nothing on a server, and needs no account or email. Use it as often as you like. When you want to talk through your real meals, cravings and goals, that is what the Mila app is for.