Protein Calculator

Once you cross the threshold for muscle protein synthesis, extra grams won't grow more muscle — but in a calorie deficit, protein does more than just build tissue.

Higher protein while cutting reduces hunger and cravings, blunts mood and energy dips, has a stronger thermic effect (you burn more calories digesting it), and most importantly protects the lean mass you already have so the weight you lose comes from fat, not muscle.

The "30g cap" is a myth. Virtually all the protein you eat is absorbed by a healthy digestive system.

Muscle protein synthesis does plateau somewhere between 20–40g+ per meal depending on your size and age, but the rest still gets used for repair, enzymes, hormones, and energy. Studies show people who eat their daily protein across 1–2 large meals get the same results as people who spread it across 5–6.

Anchor every meal with a lean animal protein — chicken breast, lean beef, turkey, white fish, tuna, eggs, Greek yogurt, low-fat cottage cheese, or skyr. These pack 20–40g of protein for very few calories.

Fill gaps with snacks like jerky, protein bars, deli meats, or a whey shake. Two solid meals plus one shake will get most people over 120g without thinking.

Nothing bad. The max is a soft guideline — the point where extra protein stops giving meaningful returns. Going over won't hurt you.

Weight changes are driven by total calories, not protein specifically. If you're hitting your calorie target, eating more protein than the max is fine — you just might be displacing carbs or fats you'd otherwise enjoy.

For the protein number on the label — yes. Whey isolate is one of the most bioavailable protein sources humans can consume, with a near-perfect amino acid profile and fast absorption.

But shakes lack the vitamins, minerals, and fibre you get from whole foods. Treat them as a supplement, not a replacement — use them to top up after a session or fill a gap, not to skip real meals.