Free protein tracker
Daily protein & meal tracker
Track your daily protein target and distribute grams across your meal windows. Build consistency with real-time streak tracking and local progress storage.
Free, interactive, and private. All data is saved directly on your device.
Daily Protein Intake
—/ 148g
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Protein Streak
—days
Consecutive days hitting ≥90% of goal
7-Day Average
—/ day
Private local storage
Target Configuration: 148g / day across 4 meals
Based on 180 lbs (0.82g/lb body recomp)
Daily Protein Insight · Thursday Focus
Protein Intake for Body Recomposition→Preserving Lean Mass in a Deficit
During an energy deficit, protein requirements increase to 0.82–1.0g per pound (1.8–2.2g/kg) to protect skeletal muscle mass from breakdown while fat stores are oxidized.
Today's Meal Logging (2026-10-08)
Meal 1 (Breakfast)
Target: ~37gMeal 2 (Lunch)
Target: ~37gMeal 3 (Post-Workout / Snack)
Target: ~37gMeal 4 (Dinner)
Target: ~37g0g of 148g logged today. Saved locally.
Daily Protein Tracker email updates
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The science of daily protein distribution
Hitting total daily protein is the primary driver of nitrogen balance, recovery, and skeletal muscle retention. However, meal distribution also plays a supportive role. Consuming sufficient protein (25g to 40g) at each meal ensures sufficient essential amino acids to stimulate muscle protein synthesis across 24-hour cycles.
Pair this daily tracker with our free macro calculator and perfect day meal builder to establish matching carbohydrate and fat targets for your training goals.
FAQ
Quick questions
How is the daily protein target calculated?
Targets are based on established sports nutrition ranges (Morton et al., 2018): 0.82g/lb (1.8g/kg) for standard body recomposition, 0.90g/lb (2.0g/kg) for hypertrophy, and 1.00g/lb (2.2g/kg) for preserving lean mass during an energy deficit.
Why distribute protein across multiple meals?
Reaching the leucine threshold (approximately 2.5g to 3.0g of leucine or 25g to 40g of complete protein per meal) triggers muscle protein synthesis (MPS). Distributing total daily protein across 3 to 5 meals sustains amino acid availability throughout the day.
How does the daily protein streak work?
A day counts toward your active streak when your total logged protein reaches at least 90% of your daily goal. All streak calculations and daily history are stored securely in your web browser local storage.
Do I need to create an account to save my protein log?
No. All inputs, daily meal entries, and streak records persist automatically in your browser local storage with zero account creation or cloud sync required.
Frequently asked questions
- How is the daily protein target calculated?
- Targets are based on established sports nutrition ranges (Morton et al., 2018): 0.82g/lb (1.8g/kg) for standard body recomposition, 0.90g/lb (2.0g/kg) for hypertrophy, and 1.00g/lb (2.2g/kg) for preserving lean mass during an energy deficit.
- Why distribute protein across multiple meals?
- Reaching the leucine threshold (approximately 2.5g to 3.0g of leucine or 25g to 40g of complete protein per meal) triggers muscle protein synthesis (MPS). Distributing total daily protein across 3 to 5 meals sustains amino acid availability throughout the day.
- How does the daily protein streak work?
- A day counts toward your active streak when your total logged protein reaches at least 90% of your daily goal. All streak calculations and daily history are stored securely in your web browser local storage.
- Do I need to create an account to save my protein log?
- No. All inputs, daily meal entries, and streak records persist automatically in your browser local storage with zero account creation or cloud sync required.
