Protein Calculator
Calculate protein needs for muscle growth.
Für optimalen Muskelaufbau empfehlen Experten eine tägliche Proteinzufuhr im Bereich von 1,6g bis 2,2g pro Kilogramm Körpergewicht.
Why is Protein Important?
Protein is the building block of your muscles. For athletes and people looking to build or maintain muscle mass, adequate protein intake is essential.
While the general recommendation is lower, strength athletes benefit from 1.6g to 2.2g of protein per kilogram of body weight.
Frequently Asked Questions
How much protein is too much?
For healthy individuals, amounts up to 2.5g/kg are safe. Adequate hydration is important to support the kidneys in excreting urea.
Can I get all my protein from shakes?
Theoretically yes, but we recommend a balanced diet with natural sources like meat, fish, eggs, legumes, and dairy for additional micronutrients.
How much protein per meal?
Your body can utilize more than 30g of protein at once. However, distributing it over 3-5 meals throughout the day is optimal for muscle protein synthesis.
Protein for weight loss?
Absolutely! Protein is especially important during a diet to preserve muscle mass and increase satiety.
Plant-based vs. animal protein?
Animal protein often has a more complete amino acid profile. Vegans should combine different protein sources (e.g., rice and beans) to get all essential amino acids.