How the protein calculator works
From RDA to optimum
The RDA of 0.8 g/kg is the intake that prevents deficiency in sedentary adults — a floor, not a target. For anyone training, position papers converge on 1.6 g/kg as the point where muscle-protein synthesis maxes for most, with benefits up to 2.2–2.4 g/kg during cuts, aging, or hard blocks. Above ~2.5 g/kg there is no demonstrated benefit — extra protein is just expensive energy.
Distribution beats timing panics
The anabolic window is a day, not 30 minutes: what matters is hitting your total and spreading it in roughly even doses of 0.4–0.55 g/kg per meal (about 30–45 g for most adults), 3–5 times daily. The calculator converts your target into per-meal grams on that pattern.
What 30 g of protein looks like
- ~120 g chicken breast (cooked) — a palm-and-a-half
- ~130 g Greek yogurt + a scoop of whey — the fast breakfast fix
- 4 large eggs + 60 g cheese — the vegetarian plate
- 150 g tofu + 1 cup edamame — the plant-based plate (combine sources across the day)
- ~115 g salmon — with the omega-3 bonus
Kidney reality check
High protein does not harm healthy kidneys — the evidence is consistent across decades and athletes. But with existing chronic kidney disease, intake is a medical prescription, not a lifestyle choice: the calculator switches to the RDA floor and defers to the nephrologist's numbers.