Protein Calculator

The RDA (minimum to prevent deficiency) is 0.8g/kg body weight. However, for active people and those with body composition goals, research supports 1.2-2.2g/kg. The sweet spot for most active adults: 1.4-1.8g/kg (0.65-0.8g/lb). Athletes and those in a caloric deficit benefit from the higher end.

For healthy people with normal kidney function, high protein intakes (2.5-3g/kg) appear safe. Excess protein is converted to glucose or stored as fat — it does not build extra muscle. However, excessive protein intakes may strain kidneys in those with pre-existing kidney disease. Aim for adequate, not excessive.

Protein distribution matters more than timing. Eating 25-40g of protein per meal (every 3-4 hours) maximizes muscle protein synthesis throughout the day. Having protein within 2 hours post-workout helps recovery, but the anabolic window is larger than once thought. Total daily intake is most important.

Complete proteins (all essential amino acids): meat, fish, eggs, dairy, soy. Incomplete proteins: most plant sources (combine beans+rice, hummus+pita for complete profile). Best sources per gram: egg whites, chicken breast, canned tuna, Greek yogurt, cottage cheese, whey protein powder. Plant sources: lentils, edamame, tofu, quinoa.

Yes, significantly. Protein is the most satiating macronutrient — it reduces hunger hormones and increases satiety hormones. High protein preserves muscle during caloric deficit, which keeps metabolism higher. Thermic effect of protein (25-30%) means you burn more calories digesting protein than carbs (6-8%) or fat (2-3%). Very strong evidence for increasing protein during weight loss.