Protein Intake Calculator

Proteins are the building blocks of your muscles, organs, enzymes and hormones. They support muscle recovery, preserve lean mass, keep you full longer and have a high thermic effect (your body burns more energy digesting them).

During weight loss, a higher protein intake (1.2–1.6 g/kg) helps preserve muscle mass despite a calorie deficit and improves satiety to help you stick to your diet.

Both are beneficial. Consuming 20–40g of protein within 2 hours after training promotes recovery and muscle synthesis. However, your total daily intake matters more than precise timing.

In healthy individuals, intakes up to 2.5 g/kg/day are generally well tolerated. Beyond that, additional benefits are minimal. If you have kidney issues, consult a doctor before significantly increasing your protein intake.

Yes, by varying sources (legumes + grains, tofu, tempeh, edamame). Plant proteins are often incomplete in essential amino acids, but a varied diet easily compensates for this.