Protein Intake
Enter your weight and goal. See daily grams and a per-meal split — the single lever most people underuse.
158 g
protein / day
40 g per meal
Your target
Total / day
158 g
Per meal
40 g
Calories from protein
632 kcal
Freedom Coach™
158 g/day — about 40 g per meal.
That's 632 kcal from protein alone. Muscle protein synthesis maxes out at ~40 g per sitting, so spreading across 4 meals is ideal.
Premium
Save daily targets alongside weight — Fighters see intake vs body-composition trends.
Unlock PremiumSedentary adults: 0.4 g/lb. Active adults: 0.6–0.8 g/lb. Muscle-building or cutting: 0.9–1.0 g/lb. Seniors: 0.7 g/lb to fight sarcopenia.
For healthy kidneys, no — research up to 1.5 g/lb shows no harm. If you have existing kidney disease, talk to a doctor before pushing high.
Whole foods first: chicken, beef, eggs, dairy, tofu, tempeh, lentils, whey. All get the job done. Cost per gram matters more than 'optimal source'.
Total daily protein > timing. That said, splitting into 3–5 meals of 30–45 g each maximizes muscle protein synthesis better than 2 huge meals.
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