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180g Protein Meal Plan

180 g of protein a day is a high target, mostly useful for heavier lifters or people eating a lot of calories. This plan reaches it at about 2,400 kcal from whole-food recipes, so the protein arrives with real meals rather than a shake.

2,400

kcal / day

180g

protein (30% of kcal)

3

days, real recipes

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Your 3-day 2,400 calorie plan

Daily macro totals
DayCaloriesProteinCarbsFat
Day 12,407262g64g121g
Day 22,405239g117g104g
Day 32,392239g215g63g

Day 1

2,407 kcal

262g
Protein
64g
Carbs
121g
Fat

Day 2

2,405 kcal

239g
Protein
117g
Carbs
104g
Fat

Day 3

2,392 kcal

239g
Protein
215g
Carbs
63g
Fat

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Who this plan is for

  • Heavier lifters, roughly 90 to 128 kg (200 to 280 lb), for whom 180 g sits in the 1.4 to 2.0 g/kg range.
  • People eating 2,300 kcal or more who want protein to scale with their intake.
  • Anyone who found 150 g too low and wants the next step.

Is 180 g of protein right for your body weight?

Research on people who train puts useful protein at about 1.4 to 2.0 g per kg of body weight per day (ISSN position stand), and gains from extra protein flatten out around 1.6 g per kg (Morton 2018). 180 g falls in that range for a body weight of roughly 90 to 129 kg (198 to 283 lb). If you are under about 80 kg, 180 g is above the 2.0 g/kg ceiling of the research range. It is not harmful for most healthy people, but there is no evidence it builds more muscle than a lower target.

Sources: Jager et al. 2017, ISSN position stand on protein and exercise; Morton et al. 2018, meta-analysis of protein supplementation and resistance training (Br J Sports Med).

Not sure of your calories? Start with the TDEE calculator and macro calculator, then tune this plan to your numbers. You can also browse the high-protein recipes behind it.

Frequently asked questions

Who needs 180 g of protein a day?

Mostly people above roughly 90 kg who train hard. For a lighter person 180 g is more than the 2.0 g per kg ceiling in the ISSN position stand, so it is optional rather than necessary.

Can I eat 180 g of protein on fewer calories?

Yes, but you run out of room fast. The meal planner will tell you honestly when your calories and protein are too far apart for whole-food recipes to cover.

Is that a lot of food?

About 2,400 calories across four to five eating occasions. Most dinners come from the slow cooker or Instant Pot, so the cooking is front-loaded.

Is this plan right for me?

It is a food plan built from tested recipes, not medical advice. If you have kidney disease, are pregnant, have a history of disordered eating, or take medication that depends on diet, check with your doctor or a registered dietitian before changing how much you eat or how much protein you eat.

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