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Protein calculator: grams a day and what it costs
Enter your weight and goal for a daily range, a per-meal split and the daily cost.
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What that costs per day, by source
- Red LentilsCostco.ca$1.18a day at 105 g
- High Whey Protein Powder Variety Pack (Vanilla Cake and Cookies & Cream)Costco.ca$4.13a day at 105 g
- Protein + Recovery, Creamy VanillaCostco.ca$4.85a day at 105 g
- Beef Protein Isolate, UnflavouredCanadian Protein$4.94a day at 105 g
- Chewy Protein BarsCostco.ca$6.00a day at 105 g
- Extra Large White EggsSave-On-Foods$6.12a day at 105 g
- 2% Regular MilkSave-On-Foods$7.42a day at 105 g
- Flakes of Chicken (canned)Save-On-Foods$21.83a day at 105 g
The cost cards show the cheapest product we recorded in each category. They price protein only; they do not make a balanced diet. Example values above are for a 75 kg adult at the muscle-building range and update as you type.
Where the ranges come from
- 0.8 g per kg: the adult Recommended Dietary Allowance, National Academies of Sciences, Engineering, and Medicine.
- 1.4–2.0 g per kg: for building and maintaining muscle, the position of the International Society of Sports Nutrition, Protein and exercise (2017).
This is general information, not medical advice. If you have kidney disease or another condition, ask your doctor or a registered dietitian first. See also the guide on how much protein per day.
Frequently asked questions
How many grams of protein do I need per day?
It depends on the source and your goal. The adult RDA is 0.8 g per kg of body weight (National Academies). The International Society of Sports Nutrition position stand says 1.4–2.0 g per kg is sufficient for most people building or maintaining muscle (ISSN, 2017).
What does it cost to eat 100 g of protein a day?
At the cheapest product in our data, Red Lentils at Costco.ca, 100 g of protein costs $1.13. The calculator shows the daily cost at your own target from several sources.
Is more protein always better?
Not necessarily. The ISSN position stand describes 1.4–2.0 g per kg as sufficient for most exercising people, with higher intakes discussed for specific situations such as hard training during a calorie deficit. If you have kidney disease or another condition, ask a doctor or registered dietitian before changing your intake.
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