How much protein do I need per day?

Protein needs vary based on goals and activity level. For muscle gain, aim for 1.6-2.2g per kg of body weight. For maintenance, 0.8-1.2g per kg is sufficient.

What happens if I don’t get enough protein?

Insufficient protein intake can lead to muscle loss, slower recovery, fatigue, and weaker immune function. It’s essential for maintaining strength and overall health.

Is too much protein bad for you?

Excessive protein intake isn’t harmful for most people but may put strain on kidneys in those with pre-existing conditions. Balance is key to optimal nutrition.

What are the best sources of protein?

High-quality protein sources include lean meats, eggs, fish, dairy, legumes, and plant-based options like tofu, lentils, and quinoa.

Free Protein Intake Calculator

Protein Intake Calculator:
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Your protein intake is crucial for muscle growth, recovery, and strength. Find out exactly how much protein you need daily to maximize your gains. Try our Protein Intake Calculator now!

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Dial in your daily protein needs with our Protein Intake Calculator. It gives you a tailored target based on your goals, helping you fuel muscle growth, repair, and performance more effectively.

Want to go deeper? Explore our expert-backed articles on nutrition and training to maximize your progress, avoid common pitfalls, and get more from every meal and workout.

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Understanding Protein Needs

Getting enough protein is essential for building muscle and recovering from workouts. Learn how to calculate your ideal protein intake and why it matters for strength and performance.

Optimizing Your Protein Intake

Not sure if you're eating enough protein? Discover the best sources, meal timing strategies, and expert tips to maximize muscle growth and support your fitness journey.