Protein Calculator

🧮 How Much Protein Do You Really Need?

Your protein needs depend on two things: how active you are and what your goal is. Here's what the research supports:

• Sedentary adults: 0.8–1.0 g per kg — the official minimum to prevent deficiency.
• Active people (maintenance): 1.2–1.6 g per kg — supports recovery and general health.
• Fat loss: 1.8–2.2 g per kg — higher protein protects muscle while you're in a calorie deficit and keeps you fuller for longer.
• Muscle building: 1.6–2.2 g per kg — the range research consistently shows maximizes muscle growth with resistance training.

Notice something? Whether cutting or bulking, the target barely changes. High protein is almost always the right answer.

🍗 Best Protein Sources (Per 100 g)

⏰ Does Protein Timing Matter?

Total daily intake matters far more than timing — but a few simple habits help:

• Spread it out: 3–5 meals with 20–40 g of protein each maximizes muscle protein synthesis better than one huge serving.
• Include protein at breakfast: Most people eat very little protein before noon. Starting strong makes the daily target much easier.
• Post-workout window: The "30-minute anabolic window" is largely a myth — but having protein within a couple of hours of training is a sensible habit.
• Before bed: A slow-digesting protein (like Greek yogurt or paneer) supports overnight recovery.

🌱 Protein for Vegetarians and Vegans

Hitting your target on a plant-based diet is absolutely possible — it just takes a bit more planning:

• Combine sources: Dal with rice, hummus with whole wheat — combining legumes and grains creates complete amino acid profiles.
• Aim slightly higher: Plant proteins are less digestible, so add 10–20% to your target.
• Lean on the stars: Tofu, tempeh, seitan, paneer, Greek yogurt, lentils, chickpeas, and soy milk are your best friends.
• Consider a plant protein powder: Pea or soy protein makes hitting high targets much easier.

⚠️ Common Protein Myths

• "High protein damages kidneys": Not in healthy people. Studies show intakes up to 2.5–3 g per kg are safe for those with normal kidney function. Existing kidney disease is the exception — consult a doctor.
• "You can only absorb 30 g per meal": A myth. Your body absorbs nearly all the protein you eat — it just uses it at different rates. Spreading intake is still smart for muscle building, but nothing is "wasted."
• "Protein powder is necessary": No. It's convenient, not magic. Whole foods can cover your needs — powder is just an easy top-up.
• "More protein = more muscle": Only up to a point. Beyond ~2.2 g per kg, extra protein provides little additional benefit. Training hard matters more.