Protein Calculator

In healthy individuals with functioning kidneys, high protein intake (up to 3.5g/kg) appears safe based on available research. The concern about kidney damage from protein is relevant only to individuals with pre-existing kidney disease — healthy kidneys adapt easily to higher protein loads. The main practical 'risk' is crowding out other nutrients and excess calories.

Animal protein sources (meat, eggs, dairy) are 'complete proteins' containing all essential amino acids in optimal ratios. Plant sources vary — soy and quinoa are complete; most grains and legumes are not individually complete but combine to provide all essential amino acids. Plant-based athletes can achieve the same muscle building results by eating a variety of sources and aiming slightly higher in total protein (10–20% more than the baseline recommendation).

The 'anabolic window' (eating protein within 30 minutes post-workout) is less critical than previously believed. Total daily protein intake is the primary driver of muscle protein synthesis. That said, getting a protein-containing meal within 1–2 hours of training is sensible. Pre-workout protein (to prevent muscle breakdown) may be more important than post-workout for trained individuals training fasted.