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Protein calculator

Discover your ideal daily protein intake. A result tailored to your weight, activity level and physical goal.

kg
Physical activity level
Goal

Why protein is essential

Protein is the building block of your body. It helps build and repair muscle, produces hormones and enzymes, supports the immune system and drives cellular renewal. Unlike carbs and fat, protein isn't stored efficiently by the body: you need to eat enough of it every day. Insufficient protein intake can lead to muscle loss, even without visible weight loss.

How much protein per day for your profile

Protein needs vary by activity level: 0.8 g/kg for a sedentary person (WHO's minimum recommendation), 1.0-1.3 g/kg for light activity, 1.3-1.6 g/kg for regular training, 1.6-2.0 g/kg for intense training, and up to 2.0-2.5 g/kg for athletes in a muscle-gain phase. During a calorie deficit, increasing protein intake helps preserve muscle mass.

The best sources of protein

Animal sources (chicken, eggs, fish, dairy) offer a complete essential amino acid profile. Plant sources (legumes, tofu, seitan, quinoa) are also excellent when varied and combined. To hit 150g of protein per day, here are some benchmarks: a chicken breast (200g) provides about 50g, one egg about 6g, 100g of cooked lentils about 9g, and a Greek yogurt about 10g.

Spreading your protein across the day

To optimize muscle protein synthesis, it's best to spread your protein across 3 to 4 meals rather than concentrating it in one. Aim for 25 to 40g of protein per meal. Timing around training matters less than once thought: total daily intake counts more. Kalo helps you see how your protein is distributed throughout the day.

Frequently asked questions

Can you eat too much protein?
For a healthy person with functioning kidneys, an intake of 2-2.5 g/kg of protein per day is considered safe. Above 3 g/kg, additional benefits are negligible. Studies haven't shown kidney risk in healthy people, but if you have pre-existing kidney disease, talk to your doctor.
Should you take protein powder?
Protein powders (whey, casein, plant-based) are a convenient supplement, but not essential. If you hit your protein goal through food, no supplement is necessary. Powder is useful when food intake alone isn't enough or for convenience (post-workout, while traveling).
How do you reach 150g of protein per day?
Sample day: breakfast (eggs + cottage cheese = 30g), lunch (chicken + lentils = 45g), snack (Greek yogurt + almonds = 15g), dinner (fish + quinoa = 40g), snack (protein shake = 25g). Total: about 155g. With Kalo, you can check your intake by sending each meal via WhatsApp.
Are plant proteins enough?
Yes, as long as you vary sources to get all essential amino acids. Combine legumes (lentils, chickpeas) with grains (rice, quinoa) throughout the day. Soy, seitan and hemp seeds are particularly complete plant sources.
Do you need more protein in a calorie deficit?
Yes. In a calorie deficit, the body is more likely to draw on muscle. Raising protein intake to 1.6-2.2 g/kg helps preserve muscle mass during weight loss. It's one of the most effective strategies for body recomposition.

Take action with Kalo

Now you know your needs. Send your meals on WhatsApp and Kalo tracks everything automatically for you.

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