Question 1

How much protein do I need per day?

Accepted Answer

The RDA is 0.8 g per kg of body weight — the floor, not the target. Active people benefit from 1.2–2.0 g/kg per the AND/DC/ACSM position stand. This page computes both for your actual weight.

Question 2

Is high protein bad for your kidneys?

Accepted Answer

In healthy people, intakes within the ranges shown haven't been demonstrated to harm kidney function. People with existing kidney disease are the exception and should set protein targets with their clinician.

Question 3

Can I just use grams per pound?

Accepted Answer

Sure — divide the g/kg figures by 2.2. The popular '1 g per pound' rule equals 2.2 g/kg, slightly above the evidence-based ceiling for most people; it's not dangerous for healthy adults, just usually unnecessary.

Question 4

Does protein timing matter?

Accepted Answer

Far less than the daily total. Spreading intake across 3–4 meals of 25–40 g each modestly helps muscle protein synthesis, especially around training and in older adults — but total grams remain the headline.

Question 5

Do I need protein powder?

Accepted Answer

No — it's a convenience, not a requirement. The USDA protein-foods group (meat, seafood, eggs, beans, lentils, nuts, soy) covers any target on this page; powder just makes some totals easier to schedule.

Question 6

How does this connect to my MyPlate Plan?

Accepted Answer

The MyPlate Plan expresses protein as daily ounce-equivalents of protein foods at your calorie level. This page gives you the grams target; the plan shows what it looks like as actual food on a plate.

Protein Intake Calculator — Daily Grams by Weight & Activity (2026)