Protein Calculator

How it works

Daily protein = body weight (kg) × multiplier. Multipliers: sedentary 0.8, general fitness 1.1, endurance 1.4, strength training 1.9, cutting 2.2. Per-meal protein ≈ daily total ÷ 4 meals.

Frequently asked

Can you eat too much protein?

Healthy kidneys handle 2.5+ g/kg without issue. The practical limit is appetite and calorie balance, not toxicity.

Is plant protein as good as animal protein?

Per gram, animal protein has a more complete amino acid profile and higher leucine. Plant protein works fine if total intake is 20–30% higher and varied across sources.

Do I need protein right after a workout?

The "anabolic window" is wider than once believed — anywhere from 1 hour pre to 2 hours post-training. Total daily protein matters far more than timing.