⚡ 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.
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. Setup: 1 min to try · Best AI: Sonnet 4.5. · Cost: Free, MIT-licensed.
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.
📑 Page navigation + Key Takeaways Click to expand
📌 Key Takeaways
- What it is: Most adults under-consume protein. 0.8-1g per lb bodyweight for muscle + satiety + aging-resistance. Calculate target + meal distribution + sources.
- Best for: Weight loss (satiety)
- Time investment: 1 min to try setup, 15 min calculation + meal planning output
- Recommended AI model: Sonnet 4.5.
- Cost: Free forever — MIT-licensed, no signup, no paywall
📑 On this page
- The prompt (copy-ready)
- How to use it (4 steps)
- Example input + output
- Common use cases
- Pro tips + variants
- FAQ
⚙️ At a glance
- Category:
- Wellness & Health
- Setup time:
- 1 min to try
- Output time:
- 15 min calculation + meal planning
- Best AI model:
- Sonnet 4.5.
- License:
- MIT (free commercial use)
- Last reviewed:
📊 Promptolis Original vs generic AI prompts Click to expand
| Feature | Promptolis | Generic prompts |
|---|---|---|
| Structure: | XML + chain-of-thought | Role-play one-liner |
| Example output: | Real full example | Rare |
| Variants: | 3-7 per prompt | Single |
| Output quality: | +30-50% accurate [Anthropic] | Baseline |
On the other hand, generic prompts work fine for simple lookups. Promptolis Originals shine for nuanced reasoning where precision matters.
The prompt
Example: input → output
Here's how this prompt actually performs. Real input below, real output from Claude Opus 4.
<bodyweight-lbs>180</bodyweight-lbs> <goal>Weight loss + maintain muscle</goal> <meals-per-day>3</meals-per-day> <dietary-preference>Animal-eating</dietary-preference>
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.
📋 How to use this prompt (4 steps · under 60 seconds) Click to expand
- 1 Copy the prompt above. Click "Copy prompt". XML-structured prompt now on clipboard.
- 2 Open ChatGPT, Claude, or Gemini. One-click launch above. Recommended: Sonnet 4.5..
-
3
Paste + fill placeholders. Replace
{curly braces}with your context. Specificity = quality. - 4 Run + iterate. Setup: 1 min to try. Output: 15 min calculation + meal planning.
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
Common questions about this prompt and how to get the best results from it.
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.
What does it cost to use this prompt?
The prompt itself is free, MIT-licensed, with no email signup required. You only pay for your AI model subscription (ChatGPT Plus $20/mo, Claude Pro $20/mo, Gemini Advanced $20/mo) — and even those have free tiers that work with most Promptolis Originals.
How is this different from PromptBase or PromptHero?
PromptBase sells prompts in a marketplace ($2-15 each). PromptHero focuses on image-generation prompts. Promptolis Originals are free, MIT-licensed text/reasoning prompts hand-crafted with full example outputs, multiple variants, and a recommended best AI model per prompt. We don't sell anything.
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