PumpyAn estimate for guidance – not medical advice.
How much protein makes sense?
For most active people, 1.6–2.2 g of protein per kg of body weight is ideal. When losing fat, aim for the upper end – protein keeps you full and protects muscle. More than ~2.5 g/kg offers no extra benefit for most people.
Spread your protein across 3–4 meals of 25–40 g each – that is how your body uses it best.
FAQ
Is too much protein harmful?
For healthy kidneys, even a high protein intake is safe. If you have a known kidney condition, clarify the amount with your doctor.
Do I need protein powder?
No. Powder is just a convenient way to hit your target. Eggs, quark, chicken, lentils or tofu work just as well.
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