Updated 2026-11-03 · 5 min read
Protein calculator: how much protein per day, with Thai dishes
By the UnReal Supplements team. Sources and catalog last checked: 2026-11-03.
Short answer
Most people who train need 1.4 to 2.0 g of protein per kg of bodyweight per day, so an 80 kg lifter aims for roughly 112 to 160 g. Spread it over meals of about 20 to 40 g. Powder is a convenient way to fill a gap in your day, not a requirement.
Optional, for a calorie estimate
Your daily protein
Enter your bodyweight to see your range.
Maintenance energy estimate
Fill in height, age and sex for a calorie estimate.
How far Thai dishes get you
Grams of each food you would eat to reach 30 g of protein in one meal, from the database record per 100 g.
| Dish or food | Protein per 100 g | Grams for one meal | kcal in that amount |
|---|---|---|---|
| Chicken breast with skin, boiled (908) | 28.6 g | 105 g | 203 |
| Egg, boiled 10 minutes (1271) | 13.15 g | 228 g | 315 |
| Tuna in water, canned, flesh only (1214) | 26.05 g | 115 g | 128 |
| Firm white tofu (373) | 12.89 g | 233 g | 294 |
| Plain yoghurt (1345) | 4.51 g | 665 g | 625 |
| Rice with stir fried basil chicken (kra pao) (1561) | 8.61 g | 348 g | not listed |
| Chicken rice (khao man gai), boiled chicken (1555) | 6.75 g | 444 g | 879 |
| Rice with red pork (khao moo daeng) (1567) | 6.29 g | 477 g | 735 |
| Rice with stewed pork leg (khao kha moo) (1549) | 7.19 g | 417 g | 671 |
| Rice with chicken green curry (1559) | 6.59 g | 455 g | 646 |
| Pad Thai (1525) | 6.83 g | 439 g | 751 |
| Fried rice, plain (1552) | 4.56 g | 658 g | 1053 |
| Tom yum soup, chicken (1492) | 8.2 g | 366 g | 150 |
| Larb Isan, beef (1508) | 12.4 g | 242 g | not listed |
| Papaya salad, Thai style (som tam) (1513) | 4.29 g | 699 g | 734 |
Dish values are read from the Thai Food Composition Database, records read 2026-10-05, record id in brackets.
Method
Daily protein: ISSN position stand, 1.4 to 2.0 g per kg of bodyweight for most exercising people. Build muscle uses 1.6 g per kg, the intake above which Morton et al. found no further gain in fat free mass from protein supplementation, up to the ISSN 2.0. Fat loss while lifting uses the ISSN range for resistance trained people in a calorie deficit, 2.3 to 3.1 g per kg.
Calories: Mifflin St Jeor equation for resting energy, times the physical activity level classes of the FAO/WHO/UNU 2001 report (light 1.40 to 1.69, active 1.70 to 1.99, vigorous 2.00 to 2.40). This is an estimate of maintenance, not a diet.
This is general information, not medical advice. People with kidney disease or who are pregnant should ask their doctor.
How much protein do you need per day?
The International Society of Sports Nutrition (ISSN) says a daily intake of 1.4 to 2.0 g of protein per kg of bodyweight is sufficient for most exercising people to build and keep muscle. Multiply your bodyweight in kilograms by 1.4 for the low end and by 2.0 for the high end.
| Bodyweight | Daily range | Per meal at 0.25 g per kg |
|---|---|---|
| 55 kg | 77 to 110 g | 14 g |
| 60 kg | 84 to 120 g | 15 g |
| 70 kg | 98 to 140 g | 18 g |
| 80 kg | 112 to 160 g | 20 g |
| 90 kg | 126 to 180 g | 23 g |
| 100 kg | 140 to 200 g | 25 g |
- The table is arithmetic on the ISSN ranges, rounded to the nearest gram. It is a starting target, not a prescription.
How much protein should one meal contain?
The ISSN gives two rules of thumb for one serving: about 0.25 g of high quality protein per kg of bodyweight, or an absolute dose of 20 to 40 g. It also suggests spreading doses evenly across the day, roughly every 3 to 4 hours, rather than eating most of your protein in one sitting.
Do you need more protein when you are cutting?
Possibly. The ISSN notes that higher intakes of 2.3 to 3.1 g per kg per day may be needed to retain lean mass in resistance trained people during periods of eating less. If you are dieting while lifting, read the whey and weight loss guide before you raise your target.
Is a high protein intake safe?
A 2016 review by Phillips, Chevalier and Leidy wrote that they could find no evidence based link between higher protein diets and renal disease or adverse bone health, and suggested at least 1.2 to 1.6 g per kg per day as a better target than the minimum for adults. If you have a kidney condition or any medical condition, ask a doctor before changing your intake.
Do you need protein powder to hit your number?
No. The ISSN says active people can get their daily protein from whole foods, and describes supplements as a practical way to secure enough protein of good quality without adding many calories. Use powder where food falls short, such as a busy morning or a late session.
If you do use powder, the table below compares what is on our shelf today by cost per 25 g of protein. It is rebuilt from our catalog every few minutes. We deliver within Bangkok, free when the product total after discounts is at least ฿1,500, and only what is on the shelf is for sale.
| Product | Type | Pack | Price | Protein per serving | Per 25 g protein | Today |
|---|---|---|---|---|---|---|
| Rule 1 Whey Protein Blend 5 lb2 flavours | Whey | 5 lb | ฿2,940 | 24 g | 47.1 | On the shelf |
| Optimum Nutrition Gold Standard 100% Whey 5 lb6 flavours | Whey | 5 lb | ฿3,710 | 24 g | 54.4 | On the shelf |
| Rule 1 Whey Protein Blend 2 lb2 flavours | Whey | 2 lb | ฿1,370 | 24 g | 54.9 | On the shelf |
| Rule 1 Whey Protein Blend 1 lb2 flavours | Whey | 1 lb | ฿780 | 24 g | 62.5 | On the shelf |
| Optimum Nutrition Gold Standard 100% Whey 2 lb2 flavours | Whey | 2 lb | ฿1,780 | 24 g | 63.9 | On the shelf |
| Dymatize ISO100 5 lb4 flavours | Isolate | 5 lb | ฿5,530 | 25 g | 79.0 | On the shelf |
| Rule 1 Whey Protein Isolate 1 lb2 flavours | Isolate | 1 lb | ฿1,180 | 25 g | 84.3 | On the shelf |
| Optimum Nutrition Platinum Hydrowhey 3.5 lb1 flavour | Hydrolysed | 3.5 lb | ฿4,320 | 30 g | 90.0 | On the shelf |
| Optimum Nutrition Gold Standard 100% Whey 310 g2 flavours | Whey | 310 g | ฿870 | 24 g | 90.6 | On the shelf |
16 more product types are listed in the catalog but not on the shelf today. Browse the category.
Use the calculator with Thai dishes
The calculator above gives a daily protein range for your goal and a maintenance energy estimate if you add height, age and sex. Below the result, a table shows how many grams of common Thai foods and dishes it takes to reach one meal's protein, using records from the Thai Food Composition Database, read on 2026-10-05.
The dish rows are per 100 g, because the database prints per 100 g and we do not invent a portion size. Weigh your plate to use them.
Frequently asked
- How much protein per day do I need to build muscle?
- The ISSN position is 1.4 to 2.0 g of protein per kg of bodyweight per day for most people who train. For an 80 kg lifter that is roughly 112 to 160 g a day.
- Is 2 g of protein per kg too much?
- 2.0 g per kg is the top of the ISSN range for building and keeping muscle, so it sits inside the recommended band. The ISSN also notes that people who lift while eating less may benefit from 2.3 to 3.1 g per kg. Ask a doctor first if you have a kidney or other medical condition.
- How much protein should I eat in one meal?
- About 0.25 g per kg of bodyweight or an absolute 20 to 40 g, repeated roughly every 3 to 4 hours across the day, according to the ISSN.
- Do I need whey protein to reach my daily protein?
- No. Whole foods can cover it. Powder is a convenient way to fill the gap while keeping calories low.
- How is the calculator's protein range worked out?
- It multiplies your bodyweight by the ISSN range of 1.4 to 2.0 g per kg for general training. Building muscle uses 1.6 to 2.0, where 1.6 is the intake above which Morton et al. found no further gain in fat free mass. Fat loss while lifting uses the ISSN 2.3 to 3.1 g per kg for resistance trained people in a calorie deficit.
- Where do the dish values come from?
- From the Thai Food Composition Database (Institute of Nutrition, Mahidol University), per 100 g, read on 2026-10-05. The record id is shown next to each dish.
Train with us
Keep reading
Sources
- ISSN Position Stand: protein and exercise (Jäger et al., 2017)
- Protein requirements beyond the RDA (Phillips, Chevalier, Leidy, 2016)
- Protein supplementation and resistance training gains: systematic review and meta-analysis (Morton et al., 2018)
- A new predictive equation for resting energy expenditure in healthy individuals (Mifflin et al., 1990)
- Human energy requirements, FAO/WHO/UNU 2001, table 5.3 physical activity levels
- Thai Food Composition Database, Institute of Nutrition, Mahidol University (records read 2026-10-05)
How we keep this guide honest
We check this guide against the sources listed below. Prices, pack sizes and shelf status in the tables are read from our shop catalog and refreshed every few minutes, never typed into the text. We deliver within Bangkok only, free when the product total after discounts is at least ฿1,500, and only what is on the shelf is for sale.