Calculate Your Daily Protein Target
How much protein do you actually need?
The official RDA — 0.8g per kg of bodyweight (about 0.36g per lb) — is the minimum to avoid deficiency in a sedentary adult, not a target for anyone training regularly. Research consistently shows active people need meaningfully more:
| Activity level | Range (g/kg) | Range (g/lb) |
|---|---|---|
| Sedentary (RDA minimum) | 0.8 | 0.36 |
| Endurance athletes | 1.2 – 1.4 | 0.55 – 0.64 |
| General strength training | 1.2 – 1.6 | 0.55 – 0.73 |
| Muscle building focus | 1.6 – 2.2 | 0.73 – 1.0 |
| Calorie deficit (preserving muscle) | up to 2.0 | up to 0.91 |
Intakes meaningfully above 2.0g/kg are generally considered unnecessary for most people — more isn't automatically better past that point, and protein needs are also influenced by total calorie intake and training status.
Spreading protein across the day
Research on muscle protein synthesis generally favors spreading protein across 3–4 meals rather than a single large serving, with roughly 0.25–0.40g per kg of bodyweight per meal considered effective for triggering muscle repair. A double-protein bowl at Moe's supplies 35–50g in one sitting — a solid single-meal contribution toward a daily target.
Common protein sources at a glance
| Food | Protein (g/100g) |
|---|---|
| Chicken breast, cooked | ~31g |
| Steak, cooked | ~26g |
| Fish (mahi, cooked) | ~26g |
| Black beans, cooked | ~9g |
| Firm tofu | ~8g |
| Eggs | ~13g |
| Greek yogurt | ~10g |
Animal proteins are consistently more protein-dense by weight than plant sources, which is why plant-based eaters generally need larger portions or a wider mix of sources to hit the same gram target — not a reason to avoid them, just a planning consideration.
Signs you might need more protein
- Persistent hunger shortly after meals, even when calorie intake seems adequate
- Slower-than-expected recovery or ongoing soreness from regular training
- Difficulty maintaining or building muscle despite consistent resistance training
- Losing weight faster than intended during a calorie deficit, especially with visible muscle loss rather than just fat loss
None of these are proof of a protein shortfall on their own — they're simply common signals worth checking against actual intake using this calculator.
Where protein at Moe's actually comes from
Beyond the dedicated protein scoop, black beans (8g per serving) and pinto beans (7g) both add meaningful protein without needing to double the meat portion, and shredded cheese (7g) contributes a smaller amount alongside its fat content. Combining a full protein serving with beans is a straightforward way to add 7-8g without a second protein upcharge — see the full breakdown in our nutrition chart.
Complete vs incomplete proteins
Protein is built from amino acids, nine of which the body can't produce on its own and must get from food ("essential" amino acids). Animal proteins — chicken, steak, fish — contain all nine in sufficient amounts on their own, making them "complete" proteins. Most individual plant proteins are lower in one or more essential amino acids, which historically led to the idea that plant-based eaters needed to carefully "combine" proteins at every single meal. More recent research has found this precision isn't necessary — eating a variety of plant protein sources across the day (beans, tofu, whole grains) covers the full amino acid profile without needing to pair specific foods together at the same sitting.
Protein quality and satiety
Gram for gram, protein is the most filling macronutrient — it has a stronger effect on hunger hormones than equivalent calories from carbs or fat. This is one reason higher-protein meals tend to help with weight management even outside of any specific diet plan: feeling satisfied on fewer total calories is a natural byproduct of prioritizing protein, not a separate mechanism you need to manage on top of it.
Frequently Asked Questions
Can I eat too much protein?
For healthy adults, research generally hasn't found harm from higher protein intakes up to roughly 2g/kg — beyond that range, there's simply little added benefit rather than a specific danger, aside from displacing other nutrients if taken to an extreme.
Does protein timing around workouts matter?
Total daily protein intake matters more than precise timing for most people — getting adequate protein spread across the day is a bigger factor than eating it within a specific window before or after training.
Is plant protein as effective as animal protein?
Plant sources like tofu and beans can support the same protein needs, though some plant proteins are lower in certain essential amino acids individually — eating a variety of plant protein sources across the day addresses this in practice.