How to Eat 150 g of Protein a Day
150 g of protein is 600 kcal of protein. This guide shows what it looks like in meals, what it means at different body weights, and two ways to build it from whole foods.
Created by Roman Leshchuh, founder of Mealyno. Numbers from USDA FoodData Central, published ranges and the plan library. Method. Updated September 2026.
Ce sont des estimations générales produites à partir de formules publiées, et non une prescription médicale. Elles n'ont pas été relues par un médecin ni par un diététicien diplômé.
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Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.
Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.
Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.
Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Généré: September 2026
The short answer
150 g of protein a day is 600 kcal of protein. At 1,800 kcal that is 33% of your calories, at 2,200 kcal it is 27%, and at 2,500 kcal it is 24%. Split over four meals it is about 38 g a meal, and the ISSN position stand gives 20 to 40 g per meal as a published reference.
At 75 kg, 150 g is 2.0 g per kilogram, the top of the ISSN range for exercising adults, and it is above the published ranges for anyone lighter. The protein calculator never shows more than 2.0 g per kilogram, so check your own weight before aiming this high. If you have kidney disease or another medical condition, ask your clinician before raising protein.
What 150 g means at your body weight
Published protein ranges are per kilogram of body weight, so the same 150 g is a different target for different people. The table divides 150 g by five body weights and shows which published ranges include the result: the recommended allowance and its upper bound (0.8 to 1.2 g/kg), the joint advisory for weight reduction (1.2 to 1.6 g/kg) and the ISSN position stand for exercising adults (1.4 to 2.0 g/kg).
| Body weight | g per kg | Published ranges that include it |
|---|---|---|
| 55 kg | 2.73 | None, above 2.0 g/kg |
| 65 kg | 2.31 | None, above 2.0 g/kg |
| 75 kg | 2.00 | ISSN, exercising adults (1.4 to 2.0) |
| 85 kg | 1.76 | ISSN, exercising adults (1.4 to 2.0) |
| 95 kg | 1.58 | Joint advisory, weight reduction (1.2 to 1.6); ISSN, exercising adults (1.4 to 2.0) |
Split it across the day
Total daily intake is the main number, and the per-meal figure helps you plan it. Five meals of about 30 g reach 150 g. A lower calorie level makes this hard, which is why the example days here use a higher calorie target. The table shows the split for three, four and five meals and whether each meal falls inside the 20 to 40 g band.
| Meals a day | Protein per meal | Inside 20 to 40 g? |
|---|---|---|
| 3 | 50 g | No |
| 4 | 38 g | Yes |
| 5 | 30 g | Yes |
Three example days from real plans
These days come from Mealyno's plan library, where every plan has passed a numeric check. Each day is at or above 150 g of protein at about 2,200 kcal. No meal is resized: what you see is what the library contains. If a combination has no matching day, the section says so and links the closest full plan.
Any foods
Around 2200 kcal, at or above 150 g of protein
7 of 7 days match in the library at this level. Day 1 is shown; the full week is in the plan below.
| Meal | kcal | Protein |
|---|---|---|
| Greek Yogurt Berry Protein BowlBreakfast | 450 | 45 g |
| Grilled Chicken and Quinoa SaladLunch | 600 | 52 g |
| Protein Shake with Almond Milk and BananaSnack | 250 | 30 g |
| Baked Salmon with Sweet Potato and AsparagusDinner | 700 | 48 g |
| Total | 2000 | 175 g |
Vegetarian
Around 2200 kcal, at or above 150 g of protein
No day in the library matches this combination at this level. The closest full plan is linked below.
Open the closest full plan: 2200 kcal, vegetarianSmall meals (5 meals of 450 kcal or less)
Around 2200 kcal, at or above 150 g of protein
7 of 7 days match in the library at this level. Day 1 is shown; the full week is in the plan below.
| Meal | kcal | Protein |
|---|---|---|
| Egg White and Spinach OmeletBreakfast | 380 | 45 g |
| Tuna Salad Stuffed Bell PeppersLunch | 420 | 48 g |
| Greek Yogurt Parfait with AlmondsSnack | 450 | 42 g |
| Grilled Chicken Breast with AsparagusDinner | 430 | 52 g |
| Whey Protein Shake with Oats and Peanut ButterSnack | 450 | 40 g |
| Total | 2130 | 227 g |
Two ways to build 150 g from whole foods
The amounts below are one arrangement, not a rule. Protein and calories are computed from USDA FoodData Central values per 100 g, in the cooking state named in each row. The first build includes meat and fish. The second is vegetarian and uses dairy, eggs, tofu, tempeh and legumes.
| Food | Amount (g) | Protein (g) | kcal |
|---|---|---|---|
| Greek yogurt, plain, nonfat | 200 | 20.4 | 118 |
| Egg, hard-boiled | 100 | 12.6 | 155 |
| Chicken breast, roasted | 150 | 46.5 | 248 |
| Tuna, light, canned in water | 100 | 19.4 | 86 |
| Cottage cheese, 1% fat | 150 | 18.6 | 108 |
| Salmon (Atlantic, farmed), cooked | 110 | 24.3 | 227 |
| Beef top sirloin, broiled | 30 | 9.2 | 55 |
| Total | 840 | 151 | 996 |
Values from USDA FoodData Central per 100 g in the state named in the row.
| Food | Amount (g) | Protein (g) | kcal |
|---|---|---|---|
| Greek yogurt, plain, nonfat | 250 | 25.5 | 148 |
| Egg, hard-boiled | 100 | 12.6 | 155 |
| Tofu, firm | 200 | 34.5 | 288 |
| Cottage cheese, 1% fat | 200 | 24.8 | 144 |
| Tempeh, cooked | 100 | 19.9 | 195 |
| Lentils, boiled | 250 | 22.6 | 290 |
| Hemp seeds, hulled | 30 | 9.5 | 166 |
| Total | 1130 | 149.3 | 1385 |
Values from USDA FoodData Central per 100 g in the state named in the row.
Common mistakes at 150 g
- Assuming more is better. Published ranges for most exercising people end at 2.0 g per kilogram.
- Filling the day with protein foods and having no calories left for everything else: at 1,800 kcal, 150 g is 33% of calories.
- Skipping the check against your own body weight.
- Ignoring how the day feels. A target that leaves you full and tired of eating is hard to keep.
Where to go next
Use the protein calculator to set a range for your own weight and goal, then open the plan closest to your calories. The 30 g guide shows single-meal portions, and the ranking page lists foods by protein per 100 kcal for when calories are tight.
Want days like these with your own foods and calories?
Get a plan freeEating 150 g of protein: questions
Is 150 g of protein a day enough?
It depends on body weight and goal. At 75 kg, 150 g is 2 g per kilogram. Published ranges are 0.8 to 1.2 g per kilogram for healthy adults, 1.2 to 1.6 during weight reduction and 1.4 to 2.0 for people who exercise. Use your own weight in the protein calculator.
How many meals should I split 150 g across?
Three to five. Four meals give about 38 g each, and the ISSN position stand gives 20 to 40 g per meal as a reference.
Can I reach 150 g as a vegetarian?
Yes. The second build on this page uses dairy, eggs, tofu, tempeh and legumes. The library may show fewer vegetarian example days at this level, and the page says so when that happens.
How many calories is 150 g of protein?
Protein counts 4 kcal per gram, so 150 g is 600 kcal, which is 27% of a 2,200 kcal day.
Do I weigh food raw or cooked?
Use the state named in the table and stay consistent. Cooked chicken has more protein per 100 g than raw chicken because cooking removes water, so mixing the two skews the total.
Is a high-protein diet safe?
These ranges are general guidance for healthy adults. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Sources
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- Nutritional priorities to support GLP-1 therapy for obesity. ACLM, ASN, OMA, TOS. Am J Clin Nutr, 2025 (guideline synthesis and expert opinion, not trials in people on these medicines).
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.Licence: CC0 1.0 (public domain). Fetched 2026-09-29.