Question 1

Is 30 g of protein per meal actually the right number?

Accepted Answer

It's a great default, not a law. The International Society of Sports Nutrition suggests about 0.4–0.55 g per kg of bodyweight per meal to maximize muscle protein synthesis — roughly 20–40 g for most adults. For context, the RDA (0.8 g/kg/day) is the minimum to prevent deficiency, not a performance or weight-loss target. Drag the slider to where you fit. Sources: https://pubmed.ncbi.nlm.nih.gov/28642676/ · https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/

Question 2

Why does peanut butter "cost" 703 kcal for the same protein turkey gives me for 135?

Accepted Answer

Protein density. Peanut butter is delicious and nutritious, but it's also ~50% fat, and fat carries 9 kcal per gram versus protein's 4. Turkey breast and tuna are near-pure protein, so almost every calorie pays for protein. Nothing is forbidden — it's just math about what else comes along for the ride. Source: https://ods.od.nih.gov/factsheets/Dietary-Fats-HealthProfessional/

Question 3

Could I really get my protein from broccoli?

Accepted Answer

Technically yes, practically no: 30 g of protein from broccoli is about 1.25 kg — eight cups. Plant foods absolutely count toward your target (see the tofu and lentil cards), but very low-protein-density foods mean heroic volumes. Mix sources; let the numbers make the case. Source: https://fdc.nal.usda.gov/

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