Daily protein calculator
That's about 21 g per meal over three meals.
Roughly: 1 egg ≈ 6 g, a palm of fish or chicken ≈ 25 g, a cup of cooked beans ≈ 15 g.
The basics
Most adults need at least 0.8 g of protein per kg of body weight. Active people, older adults and anyone losing weight or building muscle usually do better with more.
Spread it out
Aim for a palm-sized portion of protein at each meal: eggs at breakfast, beans or fish at lunch, chicken or tofu at dinner. It keeps you fuller and is easier to reach than one big serving.
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Questions people ask
How much protein do I need a day?
At least 0.8 g per kg of body weight. For weight loss or regular exercise, 1.2 to 1.6 g per kg is common; for building muscle, up to about 2 g per kg.
What Ghanaian foods are high in protein?
Fish like tilapia and mackerel, eggs, beans (red red, waakye's beans), groundnuts, chicken, wele in moderation, and koose.
Can I eat too much protein?
For healthy people, intakes up to about 2 g per kg are generally fine. If you have kidney disease, talk to your doctor before increasing protein.
More free tools
- BMI calculatorWork out your body mass index (BMI) from your height and weight, see your category and the healthy weight range for your height.
- Daily calorie calculatorEstimate how many calories you need each day to lose, maintain or gain weight, based on your age, sex, height, weight and activity.
- Daily water intake calculatorEstimate how much water you need each day for your weight, activity and Ghana's heat.
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