Chapter 01 — Health & Wellness
How much protein do I need per day?
About 0.8 g per kg of bodyweight is the minimum. If you exercise, aim for 1.4–2.0 g/kg. Spread it across 3–4 meals of 25–40 g each — muscle protein synthesis maxes out per meal.
Follow-up questions
Is too much protein bad for kidneys?
In healthy people, no. Existing kidney disease is the only widely evidenced concern.
Do older adults need more?
Yes — 1.2–1.6 g/kg to fight age-related muscle loss (sarcopenia).
Best protein sources?
Eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, tempeh, lentils, whey. Variety beats optimization.
Does the type matter for muscle?
Complete proteins with all essential amino acids build muscle fastest — animal sources, soy, quinoa, or blended plant proteins.
People also search
- protein for weight loss
- whey vs plant protein
- how much protein per meal
- high protein foods
Related across The Asked