Protein Blend Lab

Scores are DIAAS estimates against the FAO 2013 adult reference pattern: 100%+ marks an excellent protein source, 75–99% a good one. With absorbed protein on, amino acids, costs and the 30 g serving use only digestible amounts. Switch it off to see raw composition and the plain amino acid score. Most published DIAAS values use the stricter child 0.5–3 y pattern, so pick that one to compare with them.

Values are for the food as bought (dry rice, beans and peas; raw meat, eggs and tofu; powders). Digestibility is approximate true ileal digestibility for the food as eaten, applied to every amino acid, so results can differ by a few points from published DIAAS. Raw eggs absorb far worse, around 50%. Protein Milk is per 100 ml, and its price is per litre (1 L counted as 1 kg). Collagen scores 0% because it contains no tryptophan and is low in leucine and lysine: it is mostly glycine, proline and hydroxyproline. It counts as protein on a label but can't replace whey for muscle building on its own. Open Amino acid profile on a card to edit its protein % and digestibility, or use the Table view for per 100 g and per 30 g figures and all 18 amino acids.

Reset prices, protein % and digestibility

Around 1.6 g of protein per kg a day is the level research most often links to muscle gain with training, with little extra benefit above about 2.2 g/kg; the general adult minimum is 0.8 g/kg. Each meal gets an equal share of the target, and the recipes below are scaled to it. Breakfast and snacks use dairy, powders and eggs; lunch and dinner use meat, fish, eggs, legumes and grains. Amounts are as bought (dry for rice and legumes, raw for meat) and capped at 500 g per meal. Swap cycles through the next cheapest options.

This is a protein and cost calculator, not a diet plan. If you have kidney disease or another medical condition, check your protein intake with a doctor or dietitian.