Everything you need to know about protein
Ultimate guide on protein for your healthy nutrition
This guide explores protein intake recommendations across different life stages and lifestyles, healthy ageing, and plant-based nutrition — while addressing common myths and synthesising the latest scientific research to help clarify optimal protein intake and suggest how to implement it in daily life.
Protein in nutrition: myths and science
What the scientific consensus says today about protein requirements according to age, health goals, and lifestyle
Discover the best sources of plant-based proteins, how to combine them effectively, and which nutrients to monitor to protect your …
Muscles: a true organ of longevity
Protein sources guide, prepared by Aurélia Corbaz
Allcook Kitchen's micronutritionist partner
How to Navigate the Protein Hype? How much protein do you really need?
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Protein is everywhere—from bread to even water. How to get through this marketing noise?
Use this calculator to estimate your optimal daily protein intake based on the latest scientific consensus, taking into account your age, body weight, lifestyle and health goals. Match your needs with products and the protein content table.
While the 2011 Swiss recommendations (0.8 g/kg/day) define the minimum intake needed to prevent deficiency, more recent research shows that optimal protein needs are often higher and vary from person to person.
Choose high-quality protein from a variety of animal and plant sources.
Spread your protein intake throughout the day rather than eating most of it in one meal. Aim for the right amount for your body and lifestyle—not simply more protein.
Scientific references
Swiss Society for Nutrition (2011): https://www.sge-ssn.ch/
Weiler M. et al. (2023): https://pubmed.ncbi.nlm.nih.gov/36839196/
PROT-AGE Study Group (2013): https://pubmed.ncbi.nlm.nih.gov/23867520/
International Society of Sports Nutrition (2017): https://pubmed.ncbi.nlm.nih.gov/28642676/
Daily protein calculator
Estimate your daily protein needs based on body weight and lifestyle.
High-Protein Recipes
Chicken and stir-fried noodles with ginger and spring vegetables
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Beef ragout with spring vegetables and buckwheat
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Salmon with black olive tapenade, baby potatoes
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Thaï green chicken curry with baby vegetables and rice
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Émincé of beef with Thai basil and fragrant rice, Pad Kaprow
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Thai red curry chicken and aromatic rice
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Shrimp with tarragon, pan-fried crispy vegetables, brown rice
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Phô pork with rice noodles and edamame
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Beef stir-fry with green asparagus and lemony sweet potato pure
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Salmon puttanesca style, penne and spring vegetables
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Pulled beef cheeks, sauce barbecue, grilled veggies and potato wedges
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Pulled pork, butternut, kale and buckwheat
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Chicken balsamic, seasonal vegetables with mint and quinoa
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Prawns spaghetti with tomato, chilli and basil
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Prawn laksa, rice vermicelli with sauteed vegetables
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Prawns persillade, quinoa, peas, mint and rhubarb tabbouleh style
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Lemon chicken breast, chops of chard with pine nuts and raisins, quinoa with turmeric
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Roast cauliflower and pearl barley salad with hazelnuts and pomegranates, pink lamb
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Basque chicken, conchiglie
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Moroccan chicken tagine with potatoes, apricots and lemons
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Wok vegetables, salmon teriyaki with sesame seeds and brown rice
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Gnocchi Bolognese
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Madurai shrimp curry, rice with coconut milk
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Lamb confit with vegetable Tian, onion compote, roasted baby potatoes
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Teriyaki salmon, rice noodles with green asparagus and spring onions
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Chicken Blanquette young vegetables Tahitian style, basmati rice
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Grilled sea bass fillet, sweet potato with smoked tomato sauce
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Grilled sea bass fillet with capers, fennel and tomato, potato mousseline
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Traditional Greek Moussaka
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