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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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Your daily target105–150 gof protein a day at 75 kg
Per meal26–38 gsplit over 4 meals
Cheapest daily cost$1.73Grade A Large White Eggs, Kroger.com

What that costs per day, by source

  • Grade A Large White EggsKroger.com$1.73a day at 105 g
  • Lentil Beans (dry brown lentils)Kroger.com$1.97a day at 105 g
  • Creamy Peanut ButterKroger.com$2.45a day at 105 g
  • Frozen Raw Boneless Skinless Chicken BreastsKroger.com$3.61a day at 105 g
  • 2% Low Fat Small Curd Cottage CheeseKroger.com$5.03a day at 105 g
  • Gold Standard 100% Whey, Double Rich ChocolateKroger.com$7.36a day at 105 g
  • Builders Chocolatey Peanut Butter 20g Protein BarsKroger.com$9.62a day at 105 g
  • Dark Chocolate Plant Protein PowderKroger.com$10.50a 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

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). The Dietary Guidelines for Americans 2025–2030 set a protein goal of 1.2–1.6 g per kg (DGA PDF).

What does it cost to eat 100 g of protein a day?

At the cheapest product in our data, Grade A Large White Eggs at Kroger.com, 100 g of protein costs $1.65. 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.

Keep exploring

Topics: ProteinBulkingFat loss