Q1: How much protein do I need per day?
Protein needs vary by weight and activity level. General guidelines: Sedentary 1.0g/kg, Lightly active 1.2g/kg, Moderately active 1.4g/kg, Very active 1.6g/kg, Extra active 1.8g/kg. Athletes and those building muscle may need 1.6-2.2g/kg. The calculator multiplies your weight (in kg) by your activity factor.
Q2: Why does activity level affect protein needs?
Active individuals need more protein to repair and build muscle tissue damaged during exercise. Higher activity levels increase muscle protein breakdown, requiring more protein for recovery and adaptation. Sedentary people need less because they have minimal muscle repair needs.
Q3: Can I eat too much protein?
For healthy individuals, protein intakes up to 2-2.5g/kg are generally safe. Very high intakes (>3g/kg) may strain kidneys in those with existing kidney issues, but healthy kidneys handle high protein well. Most people benefit from adequate protein rather than excessive amounts.
Q4: What are the best sources of protein?
Complete protein sources include: lean meats, fish, eggs, dairy, soy, quinoa. Plant-based options: legumes, nuts, seeds, whole grains. Aim for variety to get all essential amino acids. Animal proteins are complete; combine plant proteins for completeness.
Q5: When should I consume protein?
Distribute protein throughout the day (20-40g per meal) rather than one large serving. Post-workout protein (within 2 hours) aids recovery. However, total daily intake matters more than timing. Aim for consistent protein intake across meals.
Q6: Do I need protein supplements?
Supplements aren't necessary if you meet protein needs through food. However, they're convenient for busy schedules, post-workout, or when struggling to meet targets. Whole foods are preferred, but quality protein powders can effectively supplement your diet.