Protein Calculator
Daily Protein Target
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Frequently Asked Questions
How much protein do I actually need?
The RDA (minimum to avoid deficiency) is 0.8g per kg of body weight. Most research supports 1.6–2.2g/kg for people trying to build or maintain muscle. Athletes, people in a caloric deficit, and older adults benefit from the higher end of that range. Going above 2.5g/kg provides diminishing returns.
Does protein timing matter?
Less than total daily intake, but spacing protein throughout the day in doses of 25–40g optimizes muscle protein synthesis. A post-workout meal or shake within a few hours of training is useful, but the "anabolic window" is wider than previously thought — overall daily intake matters more.
Which protein sources are best?
Complete proteins — those containing all nine essential amino acids — are most effective for muscle building. These include meat, poultry, fish, eggs, dairy, and soy. Plant-based eaters should combine sources (rice + legumes, etc.) or use a complete plant protein supplement to ensure adequate amino acid coverage.
Can too much protein be harmful?
For healthy adults, high protein intake is generally safe. The main concern at very high intakes is that it displaces other nutrients. People with kidney disease should limit protein and consult a doctor. Adequate hydration is important at high intakes since protein metabolism produces more nitrogen waste.