Question 1

How much protein do I really need per day?

Accepted Answer

For active individuals lifting weights, 1.6 to 2.2 grams per kilogram of body weight is the well-established evidence-based range for maximizing muscle protein synthesis.

Question 2

Does meal timing make a noticeable difference?

Accepted Answer

Total daily intake of calories and protein is 85% of your result. However, spreading protein across 3 to 5 meals ensures steady muscle protein synthesis throughout the day.

Question 3

Should I eliminate dietary fat when cutting?

Accepted Answer

No. Dietary fats are essential for hormone production (including testosterone) and cell integrity. Fats should never fall below 20% of your total calories.

Macronutrient Ratio Calculator

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Per-Meal Distribution

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