Protein Target Calculator
Find your optimal daily protein goal based on your weight, activity level, and diet target.
Your Daily Protein Target
grams of protein per day
Protein Calories
— kcal
Thermic Effect (27.5%)
~— cal burned digesting
vs. USDA Daily RDA
The USDA RDA recommends only —g per day. Your optimized target is —× higher.
What That Looks Like
Roughly equivalent to — oz of cooked ribeye, or — large eggs per day.
About These Numbers
The thermic effect of protein is the energy your body expends to digest, absorb, and metabolize protein. Protein has a thermic effect of 25–30%, meaning your body burns roughly a quarter of protein's calories just processing it — far more than fats (0–3%) or carbohydrates (5–10%).
Why carnivore targets exceed the RDA: The USDA's Recommended Dietary Allowance (0.36g/lb) represents the minimum to prevent deficiency, not the amount to support optimal body composition, satiety, or muscle retention. High-protein and carnivore dieters target 0.8–1.2g per pound of goal body weight to maximize lean mass retention and fat-loss signaling.
Based on protein-sparing modified fast (PSMF) principles and the Protein-to-Energy (P:E) ratio concept.
Educational and informational purposes only. Not medical or nutritional advice. Consult your healthcare provider before making dietary changes.