Protein Guides
Five guides built from published ranges, USDA food data and Mealyno's plan library. Pick a target, see it in meals, and check the foods behind it.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
Protein calculator
A published daily range for your weight and goal, a per-meal split and seven example days at your calories.
CalculateGuideHow to Eat 100 g of Protein a Day
How to eat 100 g of protein a day: the split per meal, three example days and two whole-food builds.
ReadGuideHow to Eat 120 g of Protein a Day
How to eat 120 g of protein a day: a target that suits many people who train, with the same tools.
ReadGuideHow to Eat 150 g of Protein a Day
How to eat 150 g of protein a day: what it means at your weight and why calories matter more here.
ReadGuideWhat 30 g of Protein Looks Like
What 30 g of protein looks like: 20 foods with amounts, calories and protein per 100 kcal, plus real meals.
ReadGuideFoods Highest in Protein Per Calorie
Foods highest in protein per calorie: 64 USDA foods ranked for any diet, vegetarian and vegan.
ReadHow the guides work
Each guide starts from a number and shows it in food. The how-to guides take a daily target and split it across meals, test it against body weights, and show three real days from the plan library: one with any foods, one vegetarian and one built from small meals. The 30 g guide works the other way, from a portion to a food. The ranking guide sorts the whole dataset by protein per 100 kcal.
The food numbers come from USDA FoodData Central, a public-domain database. The daily ranges come from the ISSN position stand on protein and exercise and from a 2025 joint advisory on nutrition during weight reduction. Every number on these pages is computed from those sources or from the plan library, not typed in.
What these guides are not
They are general information for healthy adults, generated by Mealyno from published sources and not reviewed by a doctor or dietitian. They do not give medical advice. If you have kidney disease or another medical condition, ask your clinician before raising protein, and ask a dietitian what is right for you.
Start with your own number
If you do not know your target yet, open the protein calculator. It returns a range with its source, then builds seven example days at your calorie level. If you do not know your calories, the calorie calculator comes first, and its result can be passed to the protein calculator in the address.