Last updated: October 2026
How much protein do I need per day?
Carbon uses 2.2 grams of protein per kilogram of lean body mass (about 1 gram per pound of lean mass) as a general starting point. Your goal and diet preference shape your initial target from there, and Carbon gives you an optimal range around it so you have some flexibility day to day. Basing protein on lean mass keeps the number realistic whether you have a lot of weight to lose or you're already lean.
For example, a 180 lb person at 25% body fat has about 135 lb of lean mass, so their starting point would be around 135 g of protein a day before goal and preference are factored in.
Recent research supports that starting point and shows protein matters even more when you're dieting. A 2025 meta-regression of resistance-trained people in a calorie deficit found that higher protein intakes were linked to better lean mass retention, with benefits continuing up to about 2.5 g per kg of lean mass. The effect was strongest when protein was scaled to lean mass, in diets longer than 4 weeks, and in leaner people. For lean lifters in a harder diet, earlier research suggests going as high as 2.3 to 3.1 g per kg of lean mass (about 1 to 1.4 g per pound of lean mass).
If you don't know your body fat, 0.7 to 1 gram per pound of total bodyweight is a solid range for most active people. The RDA of 0.8 g per kg is set to prevent deficiency, and most active people do better well above it.
Want your exact number? Carbon sets your protein target from your stats and goal, then adjusts your macros at weekly check-ins based on your actual progress. Start a 7-day free trial.
Research: Refalo, Trexler and Helms, 2025, Helms et al., 2014, and Morton et al., 2018.
What makes a food high in protein?
High protein foods give you a lot of protein relative to their calories. Lean sources pair that protein with little fat or carbs, which makes it easier to hit your protein target without running over on calories.
Lean protein isn't required. If you enjoy fattier cuts of meat or full-fat dairy, keep eating them. The leaner options below are simply the most efficient way to close a protein gap.
High protein foods list with protein and calories
Values are approximate and based on USDA FoodData Central and common product labels. Meat and seafood are cooked weights. Brands vary, so check the label or scan the barcode in Carbon.
Meat and poultry
Food | Serving | Protein (g) | Calories |
Chicken breast, skinless | 3 oz cooked | 26 | 140 |
Turkey breast, skinless | 3 oz cooked | 26 | 125 |
Venison | 3 oz cooked | 26 | 134 |
Top sirloin steak, lean | 3 oz cooked | 25 | 160 |
93% lean ground turkey | 3 oz cooked | 23 | 181 |
Pork tenderloin | 3 oz cooked | 22 | 122 |
95% lean ground beef | 3 oz cooked | 22 | 139 |
Ground bison | 3 oz cooked | 22 | 152 |
Chicken thigh, skinless | 3 oz cooked | 21 | 152 |
Turkey jerky | 1 oz | 12 | 80 |
Canadian bacon | 2 slices (47 g) | 11 | 69 |
Deli turkey breast | 2 oz | 10 | 60 |
Seafood
Food | Serving | Protein (g) | Calories |
Yellowfin (ahi) tuna | 3 oz cooked | 25 | 110 |
Canned light tuna in water, drained | 3 oz | 22 | 99 |
Tilapia | 3 oz cooked | 22 | 109 |
Salmon, wild | 3 oz cooked | 22 | 155 |
Shrimp | 3 oz cooked | 20 | 84 |
Mahi-mahi | 3 oz cooked | 20 | 93 |
Cod | 3 oz cooked | 19 | 89 |
Halibut | 3 oz cooked | 19 | 94 |
Scallops | 3 oz cooked | 17 | 94 |
King crab | 3 oz cooked | 16 | 83 |
More lean seafood options: haddock, flounder, hake, snapper, trout, ocean perch, Pacific rockfish, clams, lobster, mussels, and oysters.
Eggs and dairy
Food | Serving | Protein (g) | Calories |
Nonfat plain Greek yogurt | 6 oz (170 g) | 17 | 100 |
Nonfat plain skyr | 5.3 oz (150 g) | 16 | 90 |
Low-fat (1%) cottage cheese | 1/2 cup | 14 | 81 |
Part-skim ricotta | 1/2 cup | 14 | 171 |
Ultra-filtered skim milk (like Fairlife) | 1 cup | 13 | 80 |
Liquid egg whites | 1/2 cup | 13 | 63 |
Skim milk | 1 cup | 8 | 83 |
Part-skim string cheese | 1 stick | 7 | 80 |
Whole egg | 1 large | 6 | 72 |
Plant-based
Food | Serving | Protein (g) | Calories |
Tempeh | 3 oz | 17 | 163 |
Extra-firm tofu | 3 oz | 10 | 90 |
Edamame, shelled | 1/2 cup cooked | 9 | 94 |
Lentils | 1/2 cup cooked | 9 | 115 |
Black beans | 1/2 cup cooked | 8 | 114 |
Chickpeas | 1/2 cup cooked | 7 | 134 |
For more options, read our Plant-Based Protein guide.
Protein powders and shakes
Food | Serving | Protein (g) | Calories |
Ready-to-drink protein shake | 11 to 11.5 fl oz | 30 | 150 to 160 |
Whey protein isolate | 1 scoop (about 30 g) | 25 | 110 |
Casein protein | 1 scoop (about 33 g) | 24 | 120 |
Egg white protein | 1 scoop (about 30 g) | 24 | 110 |
Pea or rice protein | 1 scoop (about 30 g) | 21 | 110 |
Powdered peanut butter | 2 tbsp | 6 | 60 |
Protein powders and shakes vary a lot by brand, so go by your label.
Tips for hitting your protein target
Build each meal around a protein source first, then add carbs, fats, and veggies. Here's how to build a balanced meal.
Spread protein across 3 to 5 meals. Around 25 to 40 g per meal works well for most people.
Keep easy options stocked: canned tuna, frozen shrimp, Greek yogurt, liquid egg whites, and protein powder.
Use a shake or Greek yogurt to close a gap at the end of the day without adding much fat or carbs.
Mix sources across categories so you don't get stuck eating the same thing every day.
If your target consistently feels too high or too low, adjust it in Settings > Diet Preferences rather than missing it week after week.
Carbon shows your remaining macros while you add food, so you always know how much protein is left for the day. Try Carbon free for 7 days.
Frequently asked questions about high protein foods
What foods are highest in protein per calorie? Shrimp, canned tuna, egg whites, cod, turkey breast, and chicken breast all give you roughly 20 g of protein or more per 100 calories. Nonfat Greek yogurt is close behind.
Do I need more protein when I'm losing fat? Higher protein during a calorie deficit helps preserve lean mass and keeps you fuller between meals. Research shows the benefit is strongest in longer diets and as you get leaner, so hitting your target consistently matters more the further into a diet you go. You can read more about how Carbon guides fat loss.
Why does Carbon base protein on lean body mass? Lean mass is what protein is supporting. Basing your target on it keeps the number from getting unrealistically high if you have more body fat, and research on dieting lifters shows protein needs line up more closely with lean mass than total bodyweight.
What is the difference between lean protein and regular protein? All protein sources contain protein, but lean sources have minimal fat and carbs alongside them. Chicken breast is lean. A ribeye steak is not. Both deliver protein, but lean sources make it easier to hit your protein target without overshooting your fat or calorie targets.
Is plant protein as good as animal protein? Plant proteins can support muscle well when your total protein intake is high enough. Many plant sources are lower in one or more essential amino acids, so eating a variety of them, or a little more protein overall, helps cover the gap.
Is eating this much protein safe? For healthy adults, protein intakes in the ranges above haven't been shown to harm kidney or bone health. If you have kidney disease or another medical condition, talk with your doctor about the right amount for you.
What if I'm struggling to hit my protein goal? You can adjust your target in Carbon. Go to Settings, tap Diet Preferences, and customize your protein target. Carbon keeps your adjusted target within an optimal range for your goal. Learn more about Diet Preferences.
This article is for general education and isn't medical advice. If you have a medical condition, are pregnant or nursing, or take medication that affects your diet, talk with your doctor or a registered dietitian before changing your protein intake.