Protein Intake Calculator

Current evidence supports a protein intake of approximately 1.6-2.2 g per kg of body weight per day to maximally stimulate muscle protein synthesis in people who resistance train. Intakes above 2.2 g/kg show diminishing additional returns for most people but are not harmful. Spreading protein across 3-5 meals, aiming for 20-40 g per meal with a leucine-rich source, optimises muscle protein synthesis throughout the day.

Top animal-based protein sources include chicken breast (~31 g protein per 100 g), canned tuna (~26 g), Greek yoghurt (~10 g), eggs (~13 g per 2 eggs), cottage cheese (~11 g per 100 g), and lean beef (~26 g). High plant-based sources include tempeh (~19 g), lentils (~9 g cooked), edamame (~11 g), tofu (~8 g), and seitan (~25 g).

Yes, with careful planning. Plant proteins are generally lower in one or more essential amino acids compared to animal proteins, so variety is key. Combining sources · for example, legumes with grains · ensures a complete amino acid profile over the course of a day. Protein-dense plant foods include tempeh, edamame, lentils, chickpeas, tofu, seitan, and hemp seeds. Many plant-based athletes successfully meet high protein targets (1.8-2.0 g/kg) through whole foods and plant-based protein powders.