Question 1

How much protein do I need per day?

Accepted Answer

The RDA for protein is 0.8 g/kg of body weight for sedentary adults. For active individuals: 1.2–1.6 g/kg. For those building muscle or losing fat while preserving muscle: 1.6–2.2 g/kg. Athletes in intensive training: up to 2.2–3.0 g/kg may be beneficial. These are general guidelines — individual needs vary.

Question 2

Is it harmful to eat too much protein?

Accepted Answer

For healthy adults with normal kidney function, high protein intake (up to 2.2–3.0 g/kg) is generally safe. Research has not found harm from high protein in healthy individuals. However, people with pre-existing kidney disease should consult their doctor before significantly increasing protein intake.

Question 3

What are the best protein sources?

Accepted Answer

Complete protein sources (containing all essential amino acids): chicken breast, turkey, eggs, fish (salmon, tuna), beef, Greek yogurt, cottage cheese, whey protein. Plant-based complete sources: soy (tofu, edamame), quinoa. Combine incomplete plant proteins (legumes + grains) for a complete amino acid profile.

Question 4

Does protein timing matter?

Accepted Answer

While total daily protein intake matters most, distributing protein evenly across meals (every 3–5 hours) appears to maximize muscle protein synthesis. Aim for 20–40g of high-quality protein per meal. Post-workout protein consumption within 2 hours is beneficial but not critical if total daily intake is adequate.

Question 5

How much protein is in common foods?

Accepted Answer

100g chicken breast: ~31g protein. 2 large eggs: ~12g. 100g Greek yogurt: ~10g. 100g salmon: ~25g. 1 cup cooked lentils: ~18g. 1 scoop whey protein: ~25g. 100g tofu: ~8–15g depending on firmness. 100g cottage cheese: ~11g.

Goal	Recommendation	Example (70 kg)
Sedentary / General Health	0.8–1.0 g/kg	56–70g/day
Active (endurance, fitness)	1.2–1.6 g/kg	84–112g/day
Building Muscle	1.6–2.2 g/kg	112–154g/day
Fat Loss (muscle preservation)	1.8–2.5 g/kg	126–175g/day
Athlete / Intensive Training	2.0–3.0 g/kg	140–210g/day

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