Protein Calculator

How is protein need calculated?

The calculation is based on current scientific recommendations, particularly from the International Society of Sports Nutrition (ISSN) and meta-analyses from the British Journal of Sports Medicine.

Recommendations by activity level

Activity	Recommendation
Sedentary	0.8–1.0 g/kg
Moderately active	1.2–1.4 g/kg
Active (strength training)	1.6–2.0 g/kg
Very active / Athlete	1.8–2.2 g/kg

Influence of goal

• Muscle building: Higher need for optimal muscle protein synthesis
• Fat loss (calorie deficit): Increased need for muscle preservation during diet
• Maintain weight: Standard recommendation based on activity level

Distribution throughout the day

Research shows that an even distribution across 3 meals (20–40g protein each) optimises muscle protein synthesis.

Understanding protein quality

Not all protein is equal. Amount alone says little – what matters are amino acid profile, bioavailability and the scientific quality index.

Protein sources compared (per 100g)

Source	Protein	Fibre	Amino acids
Bunaroba Proteinpulver	54g	12g	Complete*
Chicken breast	31g	0g	Complete
Salmon	20g	0g	Complete
Eggs	13g	0g	Complete
Greek yoghurt	10g	0g	Complete
Lentils (cooked)	9g	8g	Limited**
Tofu	8g	0.5g	Limited**

*Rice + pea protein complement each other to form a complete amino acid profile
**Limited in methionine – combination with grains recommended

PDCAAS & DIAAS – Scientific quality indices

PDCAAS (Protein Digestibility Corrected Amino Acid Score) and DIAAS (Digestible Indispensable Amino Acid Score) measure how well the body can utilise the protein. Higher = better.

Protein source	PDCAAS	DIAAS	Rating
Egg (whole)	1.00	113	Reference standard
Chicken breast	1.00	108	Excellent
Rice + pea combined	0.96	95–100	Very good
Soy	0.91	90	Good
Pea protein (isolated)	0.89	82	Good
Rice protein (isolated)	0.47	59	Limited (lysine)

Bunaroba combines rice and pea protein – achieving near animal-source quality.

Bioavailability – What actually gets absorbed?

Bioavailability shows what percentage of protein the body can actually absorb and use (egg = 100% reference).

Protein source	Bioavailability	Significance
Egg (whole)	100%	Reference standard
Chicken / Beef	79–80%	Very good
Rice + pea combined	75–80%	Good
Soy	74%	Good
Legumes	50–60%	Moderate

Essential amino acids – The key

The body cannot produce 9 amino acids on its own – they must be obtained from food. For muscle building, BCAAs (leucine, isoleucine, valine) are particularly important.

Amino acid	Function	Best sources
Leucine	Triggers muscle protein synthesis	Egg, chicken, pea protein, beef
Isoleucine	Energy supply for muscles	Egg, salmon, beef
Valine	Muscle recovery	Dairy products, soy, peanuts
Lysine	Collagen formation, immune system	Meat, fish, pea protein
Methionine	Metabolism, detoxification	Eggs, fish, rice protein
Threonine	Collagen, elastin	Meat, dairy products
Tryptophan	Serotonin precursor, sleep	Turkey, seeds, tofu
Phenylalanine	Neurotransmitters	Meat, fish, soy
Histidine	Histamine production	Meat, fish, rice

Why rice + pea combined?

Rice protein is rich in methionine but low in lysine. Pea protein is the opposite – rich in lysine but limited in methionine. Combined, they perfectly complement each other to form a complete amino acid profile that is comparable to animal protein.

Bunaroba protein powder compared

Product	Protein	Calories	Fibre
Bio Proteinpulver Nature	16g	110 kcal	3.6g
Bio Proteinpulver Vanille	15g	107 kcal	3.6g
Bio Hanfprotein	15g	107 kcal	6.3g

All values per 30g serving

Hemp protein – the all-rounder

Bio Hanfprotein provides not only 15g protein but also valuable micronutrients: Magnesium (241mg, 64% RDA), Iron (4.2mg, 30% RDA), Zinc (3.3mg, 33% RDA) as well as omega-3 fatty acids. Ideal for those who want more than just protein.

Why Bunaroba?

• Organic certified: All protein powders are organically certified
• No artificial additives: No sweeteners, fillers or palm oil
• Plant-based: Rice, pea and hemp protein for optimal digestibility
• High in fibre: 3.6–6.3g fibre per serving for satiety
• Swiss quality: Developed and controlled in Switzerland

Creatine for performance

Kreatin Monohydrat Creapure® is the most researched supplement for strength athletes. 3g daily demonstrably increases strength, muscle mass and recovery (ISSN Position Stand, 2017).

Note: This calculation serves as a guideline. Individual factors such as age, health status and specific training goals may affect your needs. If in doubt, consult a qualified professional.