📖 How to Use
- Enter your current body weight in kilograms (kg).
- Select your training intensity level for muscle building goals.
- Click "Calculate Now" to get your recommended daily protein intake in grams.
❓ Frequently Asked Questions
How much protein is ideal for muscle gain?
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Research shows 1.6–2.2 g per kg body weight daily is optimal for hypertrophy when training hard and eating in surplus.
Should I calculate based on lean mass?
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For most people total body weight works well. If you're very overweight, use estimated lean mass for better accuracy.
Is too much protein harmful?
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Up to 2.2–3g/kg is safe for healthy kidneys. Excess just gets used as energy or stored as fat.
Best times to consume protein?
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Spread intake across 3–5 meals/snacks (20–40g each). Post-workout and before bed are key windows.
Vegetarian sources for high protein?
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Paneer, tofu, tempeh, lentils, chickpeas, Greek yogurt, whey/plant protein shakes – easily hit targets.
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