Conditions: 68 kg · 1,400 kcal.
I want the working, not the result — I need to be able to redo it with different numbers.
I care about the precision as well as the value — I want to know how many figures are real.
Is my approach right even if my number is wrong?
109 to 150 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 68 kg is 109–150 g. At 4 kcal per gram that is 435–598 kcal, or 31–43 per cent of a 1,400 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.
Start with which body weight the target is calculated from, because using total weight in someone with substantial adiposity inflates the number without benefit.
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.
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.
Plan protein first in the day; with suppressed appetite it will not happen otherwise.
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Browse resultsAnswer 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.
High protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.
The relevant detail is that hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.
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.
Plant-based patterns need somewhat higher totals and more attention to leucine content per serving to produce an equivalent response.
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.
Put another way, 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.
Nothing here is dietetic or medical advice.
Plant-based patterns need a higher total and more attention per serving.
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