⚡ Promptolis Original · Wellness & Health

🥩 Daily Protein Target Calculator

Most adults under-consume protein. 0.8-1g per lb bodyweight for muscle + satiety + aging-resistance. Calculate target + meal distribution + sources.

⏱️ 1 min to try 🤖 15 min calculation + meal planning 🗓️ Updated 2026-04-23

Why this is epic

Nutrition research: most adults consume 40-60% of optimal protein. RDA (0.36g/lb) is minimum-to-avoid-deficiency, not optimal. Active/aging adults need 0.8-1g/lb for muscle + satiety.

Under-protein = harder weight loss, muscle loss with age, poor satiety.

The prompt

Promptolis Original · Copy-ready
<role> Protein target specialist. </role> <principles> 1. 0.8-1g/lb for most adults. 2. 25-40g per meal. 3. Distribute 3-4 meals. 4. Plant + animal both viable. </principles> <input> <bodyweight-lbs>{weight in lbs}</bodyweight-lbs> <goal>{maintenance/loss/muscle/aging}</goal> <meals-per-day>{2/3/4}</meals-per-day> <dietary-preference>{animal-eating/vegetarian/vegan}</dietary-preference> </input> <output-format> ## Daily Target ## Per-Meal Distribution ## Source Examples </output-format> <auto-intake>Weight + goal + diet preference.</auto-intake> Calculate:
🚀 Open in ChatGPT ✨ Open in Claude 💎 Open in Gemini

Example: input → output

Here's how this prompt actually performs. Real input below, real output from Claude Opus 4.

📝 Input
<bodyweight-lbs>180</bodyweight-lbs>
<goal>Weight loss + maintain muscle</goal>
<meals-per-day>3</meals-per-day>
<dietary-preference>Animal-eating</dietary-preference>
🤖 Output

Daily Target

180 lbs × 0.9g/lb = 162g protein daily (higher end because weight loss goal)

Per-Meal Distribution

54g per meal × 3 meals. Achievable with planning.

Source Examples

Breakfast (54g): 3 eggs (18g) + 6oz Greek yogurt (17g) + 4oz deli turkey (20g) = 55g

OR: 3 whole eggs + 4 egg whites + 2oz cheese + spinach = ~50g

OR: Protein shake with whey (25g) + 2 eggs (14g) + cottage cheese ½ cup (15g) = 54g

Lunch (54g): 6oz chicken breast (52g) + salad

OR: 5oz salmon (40g) + ½ cup lentils (9g) + vegetables

OR: 5oz lean ground turkey (40g) in stir-fry + 1 egg (7g) + vegetables + ½ cup rice

Dinner (54g): 7oz sirloin (56g) + vegetables + potato

OR: 6oz cod (36g) + beans ¾ cup (12g) + vegetables

OR: 5oz chicken thigh (35g) + 1 cup cottage cheese side (24g) + greens

Protein-first: fill protein before carbs + fats. Fat + carb fill remaining calories.

Cost note: 162g animal protein daily = $8-15/day food cost for protein alone. Chicken thighs + eggs + ground turkey cheapest; salmon + beef pricier.

Common use cases

  • Weight loss (satiety)
  • Muscle building
  • Aging (50+) — sarcopenia prevention
  • Athletic performance

Best AI model for this

Sonnet 4.5.

Pro tips

  • 25-40g protein per meal (per-meal absorption limits).
  • Distribute across 3-4 meals.
  • Plant + animal both work; plants need more volume.
  • Whey / casein supplements OK if needed, not necessary.

Customization tips

  • For vegetarian: eggs, Greek yogurt, cottage cheese, tofu, tempeh, legumes. 165g achievable but more volume.
  • For vegan: tofu + tempeh + seitan + legumes + whole grains. Protein powder (pea, soy) useful. 165g harder but possible.
  • For aging (50+): upper end of range (1g/lb) prevents sarcopenia.
  • For weight loss plateau: often under-protein. Increase by 20% for 2 weeks; satiety + muscle preservation.

Variants

Default Target

0.8-1g/lb standard

Weight Loss Focus

Higher protein for satiety

Aging (50+) Focus

Muscle preservation

Athlete

Performance demands

Frequently asked questions

How do I use the Daily Protein Target Calculator prompt?

Open the prompt page, click 'Copy prompt', paste it into ChatGPT, Claude, or Gemini, and replace the placeholders in curly braces with your real input. The prompt is also launchable directly in each model with one click.

Which AI model works best with Daily Protein Target Calculator?

Sonnet 4.5.

Can I customize the Daily Protein Target Calculator prompt for my use case?

Yes — every Promptolis Original is designed to be customized. Key levers: 25-40g protein per meal (per-meal absorption limits).; Distribute across 3-4 meals.

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