Protein Calculator

Protein Calculator FAQ

How much protein do I really need per day?

It depends on your goal and activity. The general recommendation for active adults is 1.6-2.2 grams per kg of body weight. For sedentary adults, 0.8 g/kg is the minimum. If you are trying to lose fat while preserving muscle, aim for the higher end (2.0-2.2 g/kg).

Can I eat too much protein?

For healthy individuals, protein intakes up to 3.0 g/kg have been studied without adverse effects on kidney function. However, eating excessive protein leaves less room for carbs and fats which are also important. A balanced approach within 1.6-2.2 g/kg covers most peoples needs effectively.

Is plant protein as effective as animal protein?

Plant proteins can be equally effective when you eat a variety of sources (legumes, tofu, tempeh, grains, seeds) to get a complete amino acid profile. Some plant proteins are lower in leucine, which is important for muscle protein synthesis — combining sources or slightly increasing total intake compensates for this.

When is the best time to eat protein?

Total daily protein intake matters more than timing. That said, spreading protein across 3-5 meals (20-40g each) optimizes muscle protein synthesis throughout the day. A protein-rich meal within 2-3 hours of training is beneficial but the 'anabolic window' is much wider than previously thought.