Nutrition

The protein math nobody actually does (and how to do it in 10 seconds)

Plus, the calculator we use internally.

If you've been told to "eat more protein", you've probably never been told how much. The honest answer is annoying: it depends on your body weight and your goals.

The 10-second math: take your body weight in kilos, multiply by 1.2 if you're sedentary, 1.6 if you're active, 2.0 if you're seriously training. That's your daily protein target in grams.

A 70-kg moderately active person needs about 112 grams a day. That's two eggs (12g) + a chicken breast at lunch (40g) + 200g of Greek yogurt (20g) + a 150g salmon fillet at dinner (35g). The total: 107g. You're 5g short and need a snack.

We added this calculator inside Mila this month. Tap your weight goal and she'll budget protein per meal automatically.

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