Protein calculator
Most active adults do well on 1.6 to 2 grams of protein per kilo of body weight a day. Fill in yours below and you get the grams.
How often you train
Goal
The grams come from what the research supports: about 1.6 g per kilo when you don't train much, 1.8 when you do, and 2 g when you lift or build muscle.
When you are losing weight, protein matters even more: enough of it is what keeps your muscle while the fat goes, and it keeps you full.
Spread it over the day. Your body uses 30 to 40 grams at a time better than one big plate at night.
Just type it
In Caltype you type what you ate like a note to yourself, and it's counted for you. No weighing, no scrolling through a database.
Questions
Can you eat too much protein?
For healthy people, 2 grams per kilo a day is safe. If you have kidney trouble, ask your doctor first.
Do I need protein shakes?
No. They are just an easy way to get there. Eggs, yoghurt, chicken, fish, beans and tofu all count.
Does protein make you bulky?
Not on its own. Muscle comes from training plus protein plus time, and it goes slowly for everyone.
