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Nutrition
How much protein do you really need a day
The number depends on your weight, your training and your goal. Here is how to work it out without fuss, and how to reach it with everyday food.
The Cal Friend team
September 24, 2026 · 5 min read
Where to start
For most people who train regularly, 1.6 to 2.2 grams of protein per kilogram of body weight is a good starting point. If you do not train, you can get by with less, and if you are in a calorie deficit, you will benefit from staying at the top of the range.
Spread it through the day
Your body makes better use of protein that comes in portions of 25 to 40 grams at each meal than of one big serving in the evening. Eggs in the morning, chicken or legumes at lunch and yogurt or cheese in the evening will take you a long way.
How Cal Friend helps
Your daily protein goal is calculated from your profile and shown at every meal. When you are short on protein toward the evening, you get a simple meal suggestion that closes the gap.
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