Protein Calculator

It depends on your goals! General health: 0.36g per pound (0.8g per kg). Fat loss while preserving muscle: 0.7-1g per pound. Muscle building: 0.8-1g per pound. Athletes: up to 1g per pound. A 150lb person needs 54g for health, 105-150g for fitness goals. Most active people should aim for 0.7-1g per pound of body weight.

For healthy individuals, high protein (up to 2g per pound) is safe and well-tolerated. Your kidneys can handle it unless you have pre-existing kidney disease. However, eating more than 1g per pound provides no additional benefits for muscle building. The real issue: very high protein displaces carbs/fats, leading to low energy and poor hormone production. Stick to 0.7-1g per pound for best results.

Yes, but less than you think! Total daily protein matters most. However, spreading protein across 3-4 meals (30-40g per meal) is better than eating it all at once - your body can only use ~30-40g per meal for muscle protein synthesis. Pre/post-workout protein is beneficial but the "30-minute anabolic window" is a myth. The window is actually 3-5 hours. Eat protein when convenient!

Animal sources (complete proteins): Chicken breast (31g/100g), salmon (25g/100g), lean beef (26g/100g), eggs (6g per egg), Greek yogurt (10g per 100g), cottage cheese (11g per 100g), protein powder (20-25g per scoop). Plant sources: Tofu (8g per 100g), tempeh (19g per 100g), lentils (9g per 100g), chickpeas (19g per 100g), quinoa (4g per 100g), edamame (11g per 100g). Combine plant proteins for complete amino acid profiles.

It's totally possible! Focus on: protein powder (pea, rice, hemp), tofu, tempeh, seitan, legumes (lentils, chickpeas, black beans), quinoa, edamame, nuts, seeds, and nutritional yeast. The key is combining incomplete proteins (rice + beans = complete protein) or using protein powder to fill gaps. Aim for 1-1.2g per pound since plant proteins are less bioavailable than animal proteins.

It's a supplement, not a necessity! Protein powder is simply convenient food - not magical. Use it if: you struggle to hit protein targets from whole foods, need quick post-workout nutrition, or want an easy breakfast. Whole foods are always better (more nutrients, more filling), but powder is a practical tool. One 25g scoop = 4oz chicken breast. That's it. Don't overthink it!

No! This is a huge myth, especially for women. Protein alone doesn't build muscle - you need strength training + calorie surplus + time. Eating high protein during fat loss actually helps you get leaner and more toned by preserving muscle while losing fat. Getting "bulky" requires years of dedicated heavy lifting and eating in a calorie surplus. High protein just makes you leaner and stronger.

Absolutely! Protein is the most satiating macronutrient - it keeps you full longer, reducing overall calorie intake. It has the highest thermic effect (20-30% of protein calories burned during digestion vs 5-10% for carbs). It preserves muscle during calorie deficits, which maintains your metabolism. Studies show high-protein diets lead to greater fat loss and less muscle loss compared to low-protein diets with equal calories.

Yes! Casein protein (in cottage cheese or casein powder) before bed can support overnight muscle recovery and reduce muscle breakdown. It won't make you fat - only excess calories do that. In fact, protein before bed can improve satiety and reduce morning hunger. Many bodybuilders eat cottage cheese before bed specifically for slow-digesting protein. It's fine for anyone!

Signs you're NOT getting enough: constant hunger, losing muscle/strength on a diet, slow recovery from workouts, getting sick frequently, hair loss, weak nails, low energy. Track your food for 3-5 days and calculate actual protein intake - most people overestimate. If you're under 0.7g per pound, increase gradually. You should feel fuller, recover faster, and maintain/build strength when protein is adequate.