For an athlete
Training does not make food dangerous, so there is no safety warning here. What there is: tell us the goal and the hour you train, and the suggestions order themselves around it while the portion maths counts you in.
- The adult protein reference intake is 0.83 g per kilogram of body weight per day. 0.83 g/kg Context established
- That is a floor rather than a target: the amount that prevents a shortfall.
- We do not print the 1.2–2.0 g/kg range usually quoted for athletes: we could not read its primary source.
- Meal timing, carbohydrate around training and supplements are not on this site.
Thresholds that hold whatever gets cooked
Protein in a day
Per day, 0.83 g for every kilogram of body weight — about 58 g a day for somebody of 70 kg. This is a floor: the amount that prevents a shortfall, not an optimum.
European Food Safety Authority, Dietary Reference Values for protein, 2012
Salt in a day
Under 5 g of salt a day, which is under 2000 mg of sodium — just under a teaspoon. A label usually gives sodium, and the two are not the same number: salt is about 2.5 times the sodium.
World Health Organization, Salt reduction
The calculated nutrition figures on these pages are estimates and are not a substitute for a training or nutrition plan. If you give a body weight it is used only for the portion maths, is sent nowhere, and is deleted whenever you say.
The real subjects of sports nutrition are not on this site: meal timing, carbohydrate around training, fluid and electrolytes, supplements. The 0.83 g/kg above is EFSA's adult reference intake — the floor that prevents a shortfall, not an athlete's target. The 1.2-2.0 g/kg range often quoted for athletes is not written here, because its primary source could not be read in full from this environment and we do not put an unread number on a health page. The primary Turkish reference is the Ministry of Health's Türkiye Beslenme Rehberi (TÜBER) 2022. The calculated nutrition figures on these pages are estimates and are not a substitute for a plan.
Sources
- European Food Safety Authority, Dietary Reference Values for protein, 2012
- Republic of Türkiye Ministry of Health, General Directorate of Public Health, Türkiye Dietary Guidelines (TÜBER) 2022, 2022
Last read: 2026-09-13
Add them to your table and the rest follows.
Reading a page changes no suggestion; adding somebody to the table does. Allergens are set aside, the split point is worked out, the portions are counted.