Quick answers to common questions about protein, macros, and our tools.
For active adults building muscle, 1.6-2.2 grams per kilogram of body weight (0.73-1.0 g/lb) is the research-backed range. Use our Protein Intake Calculator for a personalized target based on your weight, activity level, and goal.
No. Total daily protein intake matters far more than timing. Muscle protein synthesis stays elevated for 24-48 hours after training. Eat protein consistently across 4-5 meals rather than rushing a shake in the locker room.
No. Tracking is a learning tool. Most people can eyeball portions after 6-12 weeks of consistent logging. Use tracking to calibrate your intuition, then trust your eyes and your hunger.
Yes, but you need more total protein (2.0-2.2 g/kg) and must combine complementary proteins like rice and beans or use pea-rice protein blends. Check our Vegan Protein Adequacy Calculator to audit your amino acid coverage.
No. All calculator data stays in your browser via localStorage. We never see your weight, food logs, or personal information. Clear your browser cache to remove all stored data.
Leucine is the amino acid that triggers muscle protein synthesis. You need about 2-3 grams per meal to flip the switch. That's roughly 30-40g of protein from animal sources or 40-50g from plant sources per meal.
Our calculators use peer-reviewed formulas (Mifflin-St Jeor, ISSN position stands, etc.). They provide population-level estimates. Individual needs vary based on genetics, training history, and medical conditions. Use results as a starting point, not a prescription.