Calculate your optimal daily protein intake based on your weight, activity level, and goals.
Base: 0.8g × weight (kg) for sedentary up to 2.0g × weight (kg) for very active muscle gain.
Protein needs vary based on training intensity, age, and body composition goals. Athletes may need up to 2.2g/kg.
Spread protein evenly across meals for optimal absorption (20-40g per meal).
Aim for 20-40g of protein per meal. Consuming protein within 2 hours post-workout can support muscle recovery, but total daily intake matters more than timing.
Research suggests 1.6-2.2g protein per kg bodyweight for muscle building. Spread across 4-5 meals with 0.25-0.4g/kg per meal for optimal muscle protein synthesis.
Higher protein (2.0-2.4g/kg) helps preserve muscle mass during caloric restriction and increases satiety, making dieting easier to sustain.