Guides
Long-form explanations of the questions the numbers on this site raise: how much protein you actually need, what makes a protein complete, why the rankings disagree with each other, and how to reach a target on a plant-based diet. Every guide is free and built on the same USDA-sourced food database.
7 min read
How Much Protein Do You Actually Need Per Day?The 0.8 g/kg RDA is a floor, not a target. What grams per kilogram means, why active people are given higher ranges, and how to turn either into food.8 min read
Complete vs Incomplete Proteins, Explained Without the MythsWhat makes a protein complete, which plant foods already are, how beans and grains complement each other, and why you needn't combine them at every meal.7 min read
Protein Per Calorie vs Protein Per Serving: Why the Ranking ChangesThe same foods rank completely differently by protein per serving and by protein per calorie. What each measure tells you, and when to use which one.8 min read
How to Hit a Protein Target on a Vegetarian or Vegan DietA practical look at reaching 100 g of protein or more without meat: which plant foods carry the load, a worked vegan day, and the gaps that trip people up.7 min read
How Much Protein Per Meal? Spreading a Daily Target Across the DayWhy 20-40 g per meal is the usual advice, what happens with a very large single dose, and how to rebuild breakfast and snacks so the day adds up.7 min read
Does Protein Timing Matter? What the Anabolic Window Claim Left OutThe 30-minute post-workout window turned out to be far wider than advertised. Here is what protein timing does and doesn't change, and what to do instead.8 min read
Protein Quality Explained: PDCAAS, DIAAS, and LeucineWhat protein quality scores actually measure, why DIAAS replaced PDCAAS, where leucine fits in, and how much any of it should change what you eat.7 min read
Protein Powder vs Whole Food: When a Scoop Is Worth ItHow powders compare with food on protein per serving and density, what the different types actually differ on, and when a scoop solves nothing.If you have never put a number on your own protein intake, start with how much protein you need and then run your own figures through the protein calculator. If you already have a target and are choosing between foods, the per calorie vs per serving guide explains what the two rankings are each good for.