Protein tracker
A protein tracker that does not need a kitchen scale
Most people who try to eat more protein do not fail on knowledge. They fail on logging. This guide covers how much protein you may need, which foods give the most per portion, and how MetaBraid estimates protein from a photo so tracking stays quick.
How much protein do you need?
The minimum recommended intake for most adults is about 0.8 g of protein per kg of body weight a day. Many people who train or are losing weight aim higher, commonly 1.4 to 2.0 g per kg, to help keep muscle while eating fewer calories. For an 80 kg person that is roughly 110 to 160 g a day.
Work out your own number with the TDEE calculator, which shows a protein range alongside your calorie target. This is general information, not medical advice. If you have kidney disease or another medical condition, ask your doctor first.
Best protein sources and grams per portion
Typical values for common foods. Brands and cuts vary, so check labels where you can.
| Food and portion | Protein (approx.) |
|---|---|
| Chicken breast, 100 g cooked | 31 g |
| Canned tuna in water, 110 g drained | 25 g |
| Whey protein, 1 scoop (30 g) | 24 g |
| Salmon fillet, 100 g cooked | 22 g |
| Plain 0% Greek yogurt, 200 g | 20 g |
| Firm tofu, 150 g | 18 g |
| Cottage cheese, 150 g | 17 g |
| Cooked lentils, 150 g | 14 g |
| Eggs, 2 large | 12 g |
| Cooked chickpeas, 150 g | 12 g |
Simple ways to add protein without overhauling your diet
- Start with breakfast. Eggs or Greek yogurt can add 20 g or more before 9 a.m.
- Add, do not remove. Put protein and vegetables on the plate first. You do not have to give up the foods you enjoy.
- Swap the late-night dessert. Greek yogurt with berries is a lower-calorie, higher-protein option. See Greek yogurt and berries instead of ice cream.
- Keep two protein snacks to hand, such as cottage cheese or a tub of yogurt.
Looking for specific meals? Try these seven high protein recipes, each with calories, protein and fibre per serving.
How MetaBraid tracks protein
Photograph your meal and MetaBraid estimates calories, protein, carbs, fat and ingredients. You can also describe a meal in words. The estimate is a guide, not a lab measurement, so look at your weekly average rather than any single plate.
Protein sits next to your calories in, your training and your weight, so you can see whether a higher-protein week matches your results. The weekly insight uses your last week of food and your goal to suggest a specific protein source to add or a food to swap.
Questions
Frequently asked questions
How much protein do I need per day?
The minimum recommended intake for most adults is about 0.8 grams per kilogram of body weight. People who lift weights or are losing weight often aim higher, commonly 1.4 to 2.0 grams per kilogram. Check with a doctor or dietitian if you have kidney disease or another medical condition.
Is it better to spread protein across the day?
For most people the total for the day matters most, but spreading it over three or four meals makes a large target easier to reach. A protein-rich breakfast is a simple first step.
Do I need to weigh my food to track protein?
No. Logging a photo of your meal gives a reasonable estimate, and the weekly average matters more than any single meal. Weighing food is optional if you want more precision.
Can I get enough protein on a vegetarian diet?
Yes. Greek yogurt, cottage cheese, eggs, tofu, lentils, chickpeas and beans all provide protein. Combine two or three of them in a day.
Track protein from a photo of your meal
Photograph a meal and MetaBraid estimates calories, protein, carbs and fat. Your weekly insight then names specific protein sources that fit how you already eat.