Athlete's Protein Planner
Calculate your daily protein needs and see what it looks like on your plate.
Calculate Your Daily Protein Target
Enter your body weight to get a personalized plan for 3 meals and 2 snacks.
Your daily protein target is:
150g
Split into 3 meals and 2 snacks.
3 Main Meals
35g
of protein per meal
2 Snacks
23g
of protein per snack
Your 2-Week Game Plan
Anchor Every Meal & Snack with Protein
For the next 14 days, your only goal is to build each of your 3 meals and 2 snacks around a quality protein source from the lists below. Use the targets above as your guide to hit your daily total.
Meal Protein Sources
Click on each source to see its serving size and a visual guide.
Snack Protein Sources
Click on each source to see its serving size and a visual guide.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make protein the first thing you see.
When you open the fridge, the first things at eye-level should be your protein sources: cooked chicken, Greek yogurt, eggs. Keep a tub of protein powder on the counter next to your shaker bottle.
Make it Attractive (Craving)
Reframe Your Mindset: Connect protein to your goals.
Don't think "I have to eat chicken again." Think "This is what's going to rebuild my muscles and make me stronger for tomorrow's session."
Make it Easy (Response)
The Two-Minute Rule: Start with the smallest step.
The habit isn't "cook a perfect meal." It's "put chicken breasts in the oven." The habit is "put a scoop of protein powder in a shaker bottle." Make the first step effortless.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't the food itself. It's the feeling of reduced muscle soreness the next day, or the satisfaction of knowing you've given your body exactly what it needs to recover and adapt.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you are constantly sore and not recovering... THEN your protein intake might be too low. Try adding an extra half-serving of protein to one of your meals or adding a third small snack.
IF your goal is fat loss and you're always hungry... THEN ensure every meal and snack has a protein source. Protein is highly satiating and can help manage hunger.
Athlete's Protein Planner
Calculate your daily protein needs and see what it looks like on your plate.
Calculate Your Daily Protein Target
Enter your body weight to get a personalized plan for 3 meals and 2 snacks.
Your daily protein target is:
150g
Split into 3 meals and 2 snacks.
3 Main Meals
35g
of protein per meal
2 Snacks
23g
of protein per snack
Your 2-Week Game Plan
Anchor Every Meal & Snack with Protein
For the next 14 days, your only goal is to build each of your 3 meals and 2 snacks around a quality protein source from the lists below. Use the targets above as your guide to hit your daily total.
Meal Protein Sources
Click on each source to see its serving size and a visual guide.
Snack Protein Sources
Click on each source to see its serving size and a visual guide.
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Make protein the first thing you see.
When you open the fridge, the first things at eye-level should be your protein sources: cooked chicken, Greek yogurt, eggs. Keep a tub of protein powder on the counter next to your shaker bottle.
Make it Attractive (Craving)
Reframe Your Mindset: Connect protein to your goals.
Don't think "I have to eat chicken again." Think "This is what's going to rebuild my muscles and make me stronger for tomorrow's session."
Make it Easy (Response)
The Two-Minute Rule: Start with the smallest step.
The habit isn't "cook a perfect meal." It's "put chicken breasts in the oven." The habit is "put a scoop of protein powder in a shaker bottle." Make the first step effortless.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward isn't the food itself. It's the feeling of reduced muscle soreness the next day, or the satisfaction of knowing you've given your body exactly what it needs to recover and adapt.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you are constantly sore and not recovering... THEN your protein intake might be too low. Try adding an extra half-serving of protein to one of your meals or adding a third small snack.
IF your goal is fat loss and you're always hungry... THEN ensure every meal and snack has a protein source. Protein is highly satiating and can help manage hunger.