Frequently asked questions
How much protein do I really need?
The minimum (RDA) is 0.8g per kg of body weight, sufficient to prevent deficiency in sedentary adults. For active people, research consistently supports 1.2–2.0g/kg depending on intensity and goals. If you exercise regularly, the RDA is likely too low for you.
Can eating too much protein damage my kidneys?
In healthy individuals, high protein intake (up to 2.5g/kg) shows no evidence of kidney damage in studies lasting several years. However, if you have pre-existing kidney disease, excess protein can accelerate decline. Consult your doctor if you have kidney concerns.
Does protein timing matter?
Distributing protein evenly across meals (25–40g per sitting) maximizes muscle protein synthesis better than having most protein in one meal. The 'anabolic window' post-workout is real but wider than once thought (several hours). Overall daily intake matters most.
What are the best sources of protein?
Complete proteins (all essential amino acids) include meat, fish, eggs, dairy, and soy. Plant sources like lentils, beans, quinoa, and tofu work well when combined. Leucine-rich sources (whey, eggs, meat) are particularly effective for muscle building.
Should I increase protein when losing weight?
Yes. During a calorie deficit, higher protein (1.2–1.6g/kg) helps preserve lean muscle mass, keeps you fuller for longer, and has a higher thermic effect (your body burns more calories digesting it). This is why the calculator adds 0.2g/kg for a fat-loss goal.
Is a protein supplement necessary?
Not necessary, but convenient. Whole foods provide protein plus micronutrients, fiber, and satisfaction. Supplements (whey, casein, plant blends) help when you struggle to hit your target through food alone, especially at higher intake levels (1.6g/kg+).