There is no single protein target that fits every man. Body size, activity, age and medical needs can change what is appropriate.
Start with ordinary food
Include protein foods across meals, such as beans, eggs, fish, dairy or suitable alternatives. A calculator gives a planning estimate, not a clinical prescription. Kidney disease, poor intake or other nutritional concerns need individual advice. Supplements are not automatically necessary.
What you can do next
Look at your usual breakfast, lunch and dinner. Find the meal that is missing a practical protein option. Ask a dietitian if you need a personal target.
Sources and further reading
Your next step
Explore the relevant guide or tool →
Answer and listed sources checked 2 October 2026.