Tool 02 · Build a Plate
Stack foods.
Watch the grams
add up.
Pick from 38 whole foods organised by category, adjust the serving in grams, and get a live protein total. Built for people who like to plan breakfast before breakfast.
- 40+
- Foods tracked
- USDA
- Data source
- g / 100 g
- Standardised unit
- Live
- Totals update instantly
Weigh when you can
A $15 kitchen scale turns every eyeballed serving into an honest number. Five minutes once; accurate forever.
Spread through the day
Hitting 0.4 g/kg per meal across 3–5 meals beats one giant protein bomb for muscle protein synthesis.
Mix your sources
A rotation of animal, soy, legume and dairy proteins covers the amino acid spectrum without overthinking it.
03 · Journal
Read a little.
Plan a lot.
Three short pieces to make food numbers feel practical — then you can build a plate that actually hits your target.
- 01Primer8 min read
How much protein do you really need per day?
A careful walk through the RDA, the ISSN’s active-adult recommendations, and where recent reviews have shifted the numbers.
- 02Science11 min read
The muscle protein synthesis ceiling, reconsidered
New research suggests larger single doses of protein keep synthesising for longer than we used to believe. Here’s what changed.
- 03Everyday5 min read
How much protein is in a chicken drumstick?
A practical breakdown of protein per drumstick, cooked vs raw weight, and how to estimate grams without a scale.
04 · Food calculator FAQ
Food protein,
made usable.
Quick answers about how to read per‑100 g values, what changes with cooking, and how to use the calculator to hit your daily target.