Protein Calculator

• General health: 0.8-1.2g/kg — sufficient for basic maintenance • Muscle building: 1.6-2.4g/kg — maximizes muscle protein synthesis • Athletic performance: 1.4-2.2g/kg — supports recovery and performance • Weight loss: 1.2-2.4g/kg — preserves muscle during caloric deficit

• Distribute protein evenly across 3-5 meals • 20-40g of protein per meal is ideal for muscle synthesis • Post-workout protein isn't as urgent as once thought — the window spans several hours • Daily total matters more than exact timing • A dose before bed may help with overnight recovery

• "Too much protein hurts kidneys" — false for healthy individuals • "You can only absorb 30g per meal" — the body absorbs more, but synthesis may have a ceiling • "You need supplements" — whole foods are sufficient for most people • "Plant protein is inferior" — can be equivalent with adequate variety and quantity