Question 1

How much protein do I need per day?

Accepted Answer

The recommended dietary allowance (RDA) of 0.8g per kilogram of body weight is the minimum to prevent deficiency, not the optimum for active individuals. Research consistently shows 1.6 to 2.2 grams per kilogram of body weight is optimal for those who exercise regularly, with higher intakes benefiting people in a calorie deficit or doing heavy resistance training.

Question 2

Can you eat too much protein?

Accepted Answer

For healthy individuals with normal kidney function, protein intakes up to 3.0g/kg/day have shown no adverse effects in research. However, beyond 2.2g/kg/day, the additional muscle-building benefit is minimal. Excess protein is either used for energy or converted and stored, but it does not damage healthy kidneys.

Question 3

Does protein timing matter?

Accepted Answer

Distributing protein evenly across 3 to 5 meals (25-40g per meal) appears to optimize muscle protein synthesis compared to consuming the same total in one or two large meals. A dose within 2 hours after resistance training is beneficial but not critical if overall daily intake is adequate.

Question 4

How does Vora help me hit my protein target?

Accepted Answer

Vora tracks your protein intake through AI-powered photo logging and adjusts your daily target dynamically based on your training load, recovery status, and body composition goals. If you trained hard today, your protein target goes up automatically.

Protein Intake Calculator

Static calculators give you a snapshot. Vora gives you the full picture.

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