Your protein habit, made simple

How much protein do you actually need?

Find your daily target in 60 seconds, build the habit one meal at a time, and pick foods and products that fit your life.

Take the 60-second quiz Protein 101

Pick your path

Every guide, recipe and product pick is tuned to where you are starting.

Protein at a glance

Grams of protein per 100 calories, approximate (USDA FoodData Central).

Compare more foods

Chicken breast, roasted, skinless

18.8 g

3 oz cooked (85 g)

Greek yogurt, plain, nonfat

17.5 g

1 cup (227 g)

Firm tofu

12 g

3 oz (85 g)

Whole eggs, hard-boiled

8.1 g

1 large egg (50 g)

Lentils, boiled

7.8 g

1 cup (198 g)

Featured guides

All guides

Guide

How to hit your protein target without trying too hard

Five small habits that add 30 to 50 g of protein to your day, no tracking app required.

Reviewed by getproteins Nutrition Team · 2 min read

Myth-buster

Can your body only use 30 g of protein per meal?

The "30 g limit" is one of the most repeated protein myths. Here is what the research actually shows.

Reviewed by getproteins Nutrition Team · 1 min read

Protein 101