Protein Intake Calculator

Up to a point, yes — but there are diminishing returns. Research shows muscle protein synthesis plateaus around 2.2–2.5 g/kg for most trained individuals. Intakes above 3.0 g/kg show no additional muscle-building benefit, though they're safe for healthy adults with adequate hydration. Consuming excess protein above needs is simply burned for energy.

Total daily protein is most important. That said, spreading protein across 3–5 meals (~30–40 g per meal) maximizes the anabolic response compared to eating it all at once. A protein-rich meal post-workout is beneficial, but the "anabolic window" is wider than previously thought — within 2 hours of training is fine. A protein shake before bed can reduce overnight muscle breakdown.

Most research expresses protein targets per kg of total body weight for simplicity. For those with high body fat, some researchers recommend using goal body weight or lean body mass instead, since fat tissue has minimal protein requirements. The targets here use total body weight — if you're significantly overweight, using your target weight is a reasonable adjustment.

No — whole food protein sources (chicken, beef, fish, eggs, dairy, legumes) are equally effective for muscle building. Protein supplements (whey, casein, plant-based) are convenient and cost-effective, but not necessary. If you consistently hit your daily protein target from food, supplements add no additional benefit. They're useful when whole food is impractical or insufficient.