Your daily protein target
Your daily protein target
about 115 g
About 29 g per meal across 4 meals
This is the same target the Shelf app sets. It depends on your body weight — not on your goal, your height or your age.
How much protein do you need to grow your glutes?
Most women who strength train do well on about 1.8 g of protein per kg of body weight a day. A large review of the research found that protein helped people gain more muscle from training up to around 1.6 g per kg, with no extra benefit above that on average (Morton et al., 2018). The International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg a day for most people who exercise (Jäger et al., 2017). Shelf sets 1.8 g per kg, which sits inside that range and a little above the point where the research stops finding extra benefit.
How the calculator works. It multiplies your body weight in kilograms by 1.8, rounds to the nearest 5 g, and never goes above 160 g a day. That is the whole formula, and it is the same one the Shelf app uses — your target depends on your body weight alone, not on your goal, your height or your age.
Protein targets by body weight
| Body weight | Daily protein | Per meal (4 meals) | |
|---|---|---|---|
| 50 kg | 7 st 12 lb | 90 g | About 23 g |
| 55 kg | 8 st 9 lb | 100 g | About 25 g |
| 60 kg | 9 st 6 lb | 110 g | About 28 g |
| 65 kg | 10 st 3 lb | 115 g | About 29 g |
| 70 kg | 11 st 0 lb | 125 g | About 31 g |
| 75 kg | 11 st 11 lb | 135 g | About 34 g |
| 80 kg | 12 st 8 lb | 145 g | About 36 g |
| 90 kg | 14 st 2 lb | 160 g | About 40 g |
The target is capped at 160 g a day, which is why it stops climbing at the heaviest weights.
What 25 g of protein looks like
Roughly 25 g of protein, from everyday foods:
| Food | Roughly 25 g of protein |
|---|---|
| Chicken breast | About 80 g cooked |
| Greek yoghurt (0% fat) | About 250 g |
| Eggs | About 4 eggs |
| Tinned tuna | About 1 small tin, drained |
| Tofu (firm) | About 175 g |
| Lentils | About 280 g cooked |
| Protein shake | Usually 1 scoop |
Values vary by brand, so check the label.
How to hit your protein target
- Spread it out: aim for 20 to 40 g at each meal, rather than most of it at dinner.
- Start with breakfast: most people eat the least protein at breakfast. Greek yoghurt, eggs or a shake makes an easy start.
- Build meals around it: choose your protein first, then add carbs and vegetables.
- Keep easy snacks around: Greek yoghurt, cottage cheese, boiled eggs, edamame or jerky.
- Use a shake if it helps: it's not essential, but it's an easy way to close the gap.
Do you need protein shakes?
No. Food works just as well. Shakes are simply convenient if you struggle to reach your target from meals.
A note on health
These targets are for healthy adults. If you're pregnant, have kidney disease or another medical condition, or have been given a protein amount by your doctor or dietitian, follow their advice instead.