Question 1

How much protein do I need per day?

Accepted Answer

The RDA of 0.8g per kg of body weight is the minimum to prevent deficiency, not the optimal amount for health or fitness. Current sports nutrition research recommends 1.2-1.6g/kg for active adults, 1.6-2.2g/kg for muscle building, and 1.6-2.4g/kg for weight loss. For an 80kg person, this translates to 64g (minimum) to 192g (upper range for weight loss). Most healthy adults benefit from at least 1.2g/kg, which is 50% above the RDA.

Question 2

Is it possible to eat too much protein?

Accepted Answer

For healthy adults with normal kidney function, high-protein diets (up to 2.2-3.0g/kg) have been studied extensively and show no evidence of kidney damage, bone loss, or other adverse effects. However, extremely high intake (above 3.0g/kg) provides diminishing returns for muscle building and displaces other nutrients. People with existing kidney disease should consult their doctor before increasing protein intake. Adequate hydration is important when eating high protein.

Question 3

What are the best protein sources?

Accepted Answer

Complete protein sources containing all essential amino acids include: chicken breast (31g per 100g), eggs (13g per 2 eggs), Greek yogurt (10g per 100g), salmon (25g per 100g), whey protein (25g per scoop), and lean beef (26g per 100g). Plant-based complete proteins include soy (tofu, tempeh), quinoa, and hemp seeds. Combining legumes with grains (rice and beans) also provides all essential amino acids. Prioritise whole food sources over supplements whenever possible.

Question 4

Does protein timing matter?

Accepted Answer

Distributing protein evenly across 3-5 meals is more effective for muscle protein synthesis than consuming it all in 1-2 large meals. Research suggests a dose of 20-40g of protein per meal maximally stimulates muscle protein synthesis, with higher amounts showing diminishing returns per meal. The "anabolic window" post-workout is wider than once thought — eating protein within 2 hours of training is sufficient. Total daily protein intake matters more than precise timing.

Question 5

Do I need more protein for weight loss?

Accepted Answer

Yes — protein needs actually increase during a calorie deficit, not decrease. Higher protein intake (1.6-2.4g/kg) during weight loss preserves lean muscle mass, increases satiety (keeping you fuller for longer), boosts the thermic effect of food (your body burns 20-30% of protein calories during digestion vs. 5-10% for carbs and 0-3% for fat), and helps prevent metabolic slowdown. This is why the weight loss range in this calculator is the highest.

Question 6

Should older adults eat more protein?

Accepted Answer

Yes — adults over 65 are recommended to consume 1.0-1.2g/kg of protein daily (above the general RDA of 0.8g/kg) to combat age-related muscle loss (sarcopenia). The PROT-AGE study group recommends even higher intake of 1.2-1.5g/kg for older adults who are exercising or have chronic conditions. As we age, our bodies become less efficient at using dietary protein for muscle building (anabolic resistance), making adequate protein intake and resistance training even more critical.

Question 7

Are protein supplements necessary?

Accepted Answer

Protein supplements (whey, casein, pea, soy) are not necessary if you can meet your protein target through whole foods. However, they are convenient when: your protein need is high (above 150g/day), you have a small appetite, you need a quick post-workout option, or you follow a plant-based diet. Whey protein is the most studied and has the highest leucine content (key amino acid for muscle synthesis). Supplements should supplement a good diet, not replace it.

Protein Calculator — How Much Protein Do You Need?