How Much Protein Do I Need?
Complete guide to daily protein intake based on your weight, age, and goals.
Protein Guides
14 science-based guides covering every aspect of protein nutrition. From daily requirements to meal timing, vegan sources to muscle building.
Featured Guide
How Much Protein Do I Need? The Complete Guide
The most comprehensive guide to daily protein requirements. Covers protein by age, weight, activity level, and goals with practical examples and scientific references.
12 min readGetting Started
How Many Grams of Protein?
Quick reference for daily gram recommendations by body weight.
How to Calculate Protein
Step-by-step calculation guide with worked examples.
Muscle Building
Protein for Muscle Building
Optimal protein intake for muscle growth and recovery.
Protein Per Day for Muscle
Daily requirements for consistent gains at every training level.
Protein to Gain Muscle
Building muscle effectively with optimal protein strategy.
Weight Management
Protein for Weight Loss
Why higher protein is crucial for preserving muscle during a cut.
Meal Planning
Protein Per Meal Guide
How to split your daily protein target across meals optimally.
Best Time to Eat Protein
Does timing matter? When to eat protein for best results.
High Protein Foods List
Best protein sources ranked by grams per serving.
Special Diets
Vegan Protein Sources
Complete guide to meeting protein needs on a plant-based diet.
Whey vs Plant Protein
Detailed comparison to help you choose the right protein powder.
Special Populations
Protein Calculator for Women
Female-specific protein needs across life stages.
Protein for Older Adults
Why protein needs increase after 50 and how to meet them.