Protein Calculator
High-Protein Foods
Quick Guidelines
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Understanding Protein Needs
Why Protein Matters
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. It's made up of amino acids, 9 of which are "essential" - meaning your body can't produce them and must get them from food.
Muscle Building
Protein provides amino acids needed for muscle protein synthesis (MPS), the process of building new muscle tissue.
Weight Management
Protein increases satiety, boosts metabolism through the thermic effect of food, and helps preserve muscle during weight loss.
Recovery
Adequate protein speeds recovery from exercise and injury by providing building blocks for tissue repair.
Protein Requirements by Goal
| Goal | Protein (g/kg) | For 70kg Person |
|---|---|---|
| Sedentary Adult | 0.8 | 56g/day |
| General Fitness | 1.0-1.2 | 70-84g/day |
| Muscle Gain | 1.6-2.2 | 112-154g/day |
| Fat Loss (preserve muscle) | 1.6-2.4 | 112-168g/day |
| Endurance Athlete | 1.2-1.4 | 84-98g/day |
Protein Timing
Research suggests distributing protein intake evenly across meals is more effective for muscle protein synthesis than consuming most protein in one meal.
Optimal Distribution (140g/day example)
Complete vs. Incomplete Proteins
Complete Proteins
Contain all 9 essential amino acids in adequate amounts.
- • Meat, poultry, fish
- • Eggs
- • Dairy products
- • Soy (tofu, tempeh, edamame)
- • Quinoa
Incomplete Proteins
Missing or low in one or more essential amino acids.
- • Most grains (low in lysine)
- • Most legumes (low in methionine)
- • Nuts and seeds
- • Vegetables
Complementary Proteins
Vegetarians can combine incomplete proteins to get all essential amino acids: rice + beans, peanut butter + bread, hummus + pita. These don't need to be eaten in the same meal - just within the same day.
Protein and Exercise
Post-Workout Protein
- • Timing: Consume protein within 2 hours post-workout (the "anabolic window" is longer than previously thought)
- • Amount: 20-40g is optimal for most people
- • Type: Fast-digesting proteins (whey) are ideal post-workout, but any protein works
- • Pre-workout: Having protein before training can be just as effective
Can You Eat Too Much Protein?
For healthy individuals, high protein intake (up to 2g/kg or more) appears safe. However, those with kidney disease should consult a doctor. Very high protein intake (>2.5g/kg) hasn't shown additional muscle-building benefits for most people and may just result in the excess being used for energy or stored as fat.
Frequently Asked Questions
How much protein do I need per day?
Protein needs vary by activity level and goals. Sedentary adults need about 0.8g per kg body weight (0.36g/lb). Active individuals and those building muscle should aim for 1.6-2.2g per kg (0.7-1g/lb). For a 150-pound person, that ranges from 54g (sedentary) to 150g (muscle building) daily.
When should I eat protein for best results?
Distribute protein evenly across 3-5 meals for optimal muscle protein synthesis. Include 20-40g protein per meal. Post-workout protein is beneficial but the 'anabolic window' is wider than once thought - eating protein within a few hours of training is sufficient. Total daily intake matters more than exact timing.
What are the best sources of protein?
Complete proteins containing all essential amino acids include meat, poultry, fish, eggs, dairy, and soy. Good options per serving: chicken breast (26g per 3oz), Greek yogurt (15g per cup), eggs (6g each), salmon (22g per 3oz). Plant sources like beans, lentils, and quinoa are valuable but often need combining.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 2.2g/kg or more) appears safe and won't damage kidneys. However, protein beyond 2.5g/kg shows diminishing returns for muscle building - excess is simply used for energy or stored as fat. Those with existing kidney disease should consult a doctor about protein limits.