How many proteins per day?

Protein is the most important macro for body composition. Whether you want to lose fat, maintain mass, or build muscle, your protein intake makes the difference.

High-protein recipes

FoodCraft filters and adapts recipes to hit your protein goal without the headache.

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Why protein is essential

Protein builds and repairs muscle tissue, produces enzymes and hormones, and strengthens the immune system. But its #1 role in nutrition: it keeps you full.

For the same calories, protein is the most satiating macro. This is why high-protein diets "work" — it's not magic, just less hunger.

Exactly how much?

It depends on your goal:

— Sedentary, maintenance: 1.2 g/kg of reference weight — Weight loss: 1.6 to 2.0 g/kg to preserve your muscle mass — Muscle gain: 1.6 to 2.2 g/kg depending on your level — Endurance athlete: 1.4 to 1.8 g/kg

We use your "reference weight" (estimated from your height), not your actual weight. If you're overweight, calculating based on actual weight would overestimate your needs.

The best protein sources

Animal: chicken (31g/100g), tuna (26g), eggs (13g/2 eggs), cottage cheese (8g/100g), lean beef (26g).

Plant: lentils (9g/100g cooked), tofu (15g), tempeh (20g), chickpeas (8g/100g cooked), seitan (25g).

Tip: combine grains + legumes (rice + lentils) to get all essential amino acids without meat.

Questions fréquentes

Is too much protein dangerous for the kidneys?
For healthy kidneys, no. Studies show that high intake (up to 2.2g/kg) is safe. However, if you already have kidney disease, consult your doctor.
Are plant proteins as effective?
Yes, as long as you vary your sources to get all essential amino acids. Combine legumes + grains, or use complete sources like soy or quinoa.
Faut-il prendre de la whey ?
Whey is convenient but not mandatory. If you hit your quota through food, it adds nothing extra. It's useful if you struggle to eat enough protein or need a quick post-workout source.
Peut-on absorber plus de 30g de protéines par repas ?
Yes. This myth is outdated. Your body absorbs all the protein you eat — digestion just takes longer. Spreading it over 3-4 servings optimizes muscle synthesis, but a large high-protein meal isn't wasted.

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