Protein Calculator

For healthy individuals, high protein (up to 1.5g/lb) is safe. Concerns about kidney damage only apply to those with pre-existing kidney disease. Excess protein is converted to glucose or excreted, not stored as easily as carbs/fats. However, diminishing returns above 1g/lb for muscle building. Very high protein (2g/lb+) wastes money and displaces other nutrients. Stick to 0.7-1.2g/lb depending on activity level and goals. Prioritize quality sources.

Complete proteins (all essential amino acids): Animal sources - chicken breast (31g/100g), lean beef (26g/100g), fish (20-25g/100g), eggs (6g/egg), Greek yogurt (10g/100g), cottage cheese (11g/100g). Plant sources: Soy/tofu (8g/100g), quinoa (4g/100g), lentils (9g/100g), combined beans+rice. Protein powder (whey, casein, plant): 20-30g/scoop. Mix sources throughout day for complete amino acid profile.

Total daily intake matters most, timing is secondary. However, optimal distribution: Spread evenly across 3-4 meals (20-40g per meal) for muscle protein synthesis. Post-workout within 2 hours (but "anabolic window" is exaggerated). Before bed (casein or slow-digesting) to reduce overnight muscle breakdown. Pre-workout if training fasted. Don't stress exact timing - hitting daily target consistently is 80% of results. Meal timing is minor optimization.

Whole foods are nutritionally superior (vitamins, minerals, fiber) and more satiating. However, protein powder is: Convenient, cost-effective, quick absorption (post-workout), easy to hit targets when cutting. Use powder as supplement, not meal replacement. Example: Get 80% from whole foods (chicken, fish, eggs, dairy, legumes), 20% from powder. Quality matters: Whey (fast-digesting), casein (slow), plant-based (pea, rice, hemp). Check for third-party testing.