The specifics, since they change the answer: 62 kg · 1,200 kcal.
I would like the arithmetic checked rather than the conclusion asserted.
I have deliberately not used an online calculator because I want to be able to check the result.
Can someone walk through the arithmetic step by step?
99 to 136 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 62 kg is 99–136 g. At 4 kcal per gram that is 397–546 kcal, or 33–45 per cent of a 1,200 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.
The short version: total daily protein first, per-meal distribution second, timing a distant third.
High protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.
On the detail: 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.
1.6 to 2.2 g/kg of reference weight, split three or four ways. That is the answer.
edited 19 Jun 2025 by ruaidhri_o_shea — added the method parameters
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 BiochemThe relevant physiology is the per-meal saturation of the synthetic response, which is why one large serving does not substitute for three moderate ones.
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.
Worth being precise here: hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.
Plant-based patterns need a higher total and more attention per serving.
edited 19 Jun 2025 by Dr_Aoife_Brennan — reworded for clarity after a comment
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