Nutrition Tracking

Protein Calculator

Set your daily protein goal by body weight or manually, then log restaurant meals to track total protein across the day. See how close you are to hitting your target from eating out. Updated July 2026.

Protein Goal

Daily goal

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g protein

Per meal

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g protein

Logged today

0

g protein

Remaining

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g protein

Progress toward goal 0%

Log Meals

Item / meal
Protein (g)
Cost (optional)

How Much Protein Do You Need?

The general recommendation for active adults is 0.7–1.0 grams of protein per pound of bodyweight per day. For muscle gain, research supports pushing toward 1.0–1.2 g/lb. Sedentary adults can get away with 0.5–0.6 g/lb as a minimum.

Restaurant eating is a mixed bag for protein. Grilled proteins — chicken, steak, fish — are among the best calorie-efficient protein sources available. Fast food, by contrast, tends to be high in carbohydrates and fat relative to protein density, making it harder to hit goals economically.

Use the cost per calorie calculator to compare protein sources by price, and our cheapest menu items to find budget-friendly high-protein options.

Protein Calculator — FAQs

Common questions about daily protein requirements and tracking protein from restaurant meals.

How much protein do I need per day?
General guidelines recommend 0.7–1.0g of protein per pound of bodyweight for active people. For a 170 lb person, that's 119–170g protein/day. Sedentary adults need just 0.36g/lb (the RDA minimum). Athletes or people in a calorie deficit benefit from the higher end to preserve muscle mass during fat loss.

What fast food has the most protein?
High-protein fast food items include Chick-fil-A Grilled Chicken Club (42g), McDonald's McDouble (22g), Subway Footlong Rotisserie Chicken (54g), Wendy's Dave's Double (43g), and Chipotle Chicken Bowl with double protein (~58g). This calculator lets you rank any items by grams of protein per dollar.

Is fast food good for building muscle?
Fast food can support muscle building if you consistently hit your protein target and total calorie goals. The challenge is the high sodium, saturated fat, and refined carbs that come alongside the protein. Focus on grilled chicken, egg-based items, and lean beef patties. Use this calculator to check your protein-per-dollar efficiency.

What is the best fast food for a high protein low calorie diet?
Standout high-protein, low-calorie options include Chick-fil-A Grilled Chicken Sandwich (380 kcal, 28g protein), McDonald's Egg McMuffin (310 kcal, 17g protein), Subway 6-inch Turkey Breast on 9-grain (280 kcal, 18g protein), and Taco Bell Power Menu Chicken Bowl (470 kcal, 27g protein).

How do I hit my protein goals eating fast food?
Prioritize grilled proteins over fried, double patties over single, and egg-based breakfast items. Skip or minimize high-carb, low-protein sides like fries and hash browns. Ordering extra meat (most chains charge $1–$2) can add 10–15g of protein. Use this calculator to find which menu items give the most grams of protein per dollar spent.

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