For reference: 103 kg · 800 kcal.
I would rather understand the derivation than memorise the outcome.
Two people I asked gave two answers that differ by a factor of ten, which is suggestive.
Can someone walk through the arithmetic step by step?
165 to 227 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 103 kg is 165–227 g. At 4 kcal per gram that is 659–906 kcal, or 82–113 per cent of a 800 intake — which is why protein has to be planned first at this energy level rather than fitted in afterwards. Split it across three or four servings; roughly 0.4 g/kg per meal saturates the synthetic response and the surplus in one large serving does not carry over.
Answer first: aim for 1.6 to 2.2 grams per kilogram of reference body weight per day, distributed across three or four servings, and treat it as the first constraint on the day rather than the last.
Use reference or adjusted body weight rather than total weight where adiposity is substantial: a common approach is ideal body weight plus a quarter of the excess, which avoids targets that no one could eat.
Appetite suppression makes protein-rich foods harder to eat because they are satiating. Liquid protein and leaner, less voluminous sources are the usual practical workaround.
Meta-analytic estimates place the plateau of the dose-response for lean-mass retention with resistance training around 1.6 g/kg, with a confidence interval extending to about 2.2.
Healthy kidneys tolerate this fine. Diseased ones are a clinical question.
HPLC purity, identity confirmation and quantified content on the vial you actually hold. Reports arrive with the chromatogram attached, not just a number.
Submit a sampleFounded 1998. ISO 9001 and cGMP certified, 1,500+ staff and 200+ patents. The synthesis house behind a great many of the vials that get sent out for testing - batch-specific documentation with every order.
Visit GL BiochemTo be exact about it, the relevant physiology is the per-meal saturation of the synthetic response, which is why one large serving does not substitute for three moderate ones.
High protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.
Specifically, older adults need more per meal to overcome anabolic resistance, with 1.2 to 1.5 g/kg daily commonly quoted for maintenance and more in a deficit.
Systematic reviews of high-protein intake in people with normal renal function have not found evidence of harm to kidney function.
The caveat is that anyone with chronic kidney disease has a genuinely different protein calculation and needs it done by a clinician.
Plant-based patterns need a higher total and more attention per serving.
The short version: total daily protein first, per-meal distribution second, timing a distant third.
The leucine threshold for triggering the response is around two and a half to three grams per meal. Thirty grams of most animal protein reaches it; thirty grams of many plant proteins does not, which is why plant-based targets run higher.
Per meal, roughly 0.4 grams per kilogram saturates the synthetic response in most adults, which is about 30 to 40 grams for a typical person. Beyond that the surplus is oxidised or used for other purposes rather than adding to synthesis.
Leucine threshold effects are documented across protein sources and explain the difference in per-serving requirements between animal and plant proteins.
Per-meal saturation is real. One enormous serving does not do the job of three.
On the detail: this is one of the better-evidenced areas in nutrition and the disagreements are about the top of the range, not the bottom.
A practical construction: 30 to 40 grams at each of three meals plus a 20 to 30 gram snack covers most targets without any protein powder at all.
Stable-isotope feeding studies establish the per-meal saturation of muscle protein synthesis at around 0.4 g/kg in young adults and higher in older ones.
Nothing here is dietetic or medical advice.
Plan protein first in the day; with suppressed appetite it will not happen otherwise.
Ask PeptideStack is a static archive. Posting is closed, but the norms are worth stating: answer the question that was asked, show your working, cite the trial or the certificate, and say plainly where the evidence runs out.