Question 1

How much protein do I actually need per day?

Accepted Answer

For most active adults, 1.6-2.2 g per kg of bodyweight per day. A 75 kg person training regularly lands around 120-165 g. Sedentary adults need less — roughly 0.8-1.0 g/kg. The range matters more than the exact figure; consistency beats precision.

Question 2

Can I eat too much protein?

Accepted Answer

For healthy people, intakes up to around 2.5 g/kg have not been shown to cause harm in the research. The practical limits are appetite, budget, and crowding out other foods you need. If you have kidney disease, this is different — speak to a doctor.

Question 3

Does it matter when I eat protein?

Accepted Answer

Far less than the total. Spreading it across 3-4 meals of 25-40g each is slightly better for muscle protein synthesis than one huge serving, but total daily intake is the factor that actually drives results.

Question 4

How much quark do I need to hit my target?

Accepted Answer

Quark has about 12g of protein per 100g, so a 250g serving gives 25-30g. Most people cover a third to a half of their daily target with two servings, and get the rest from meat, fish, eggs, legumes or dairy.

Question 5

Should I use bodyweight or lean mass?

Accepted Answer

Bodyweight is fine for most people and is what this calculator uses. If you carry a lot of excess fat, calculating from lean mass (or from your target weight) gives a more realistic number — otherwise the requirement gets inflated.