Concretely: 88 kg · 1,100 kcal.
Please show the division. I want to check my own against yours.
I would like the general form as well as the specific number, so I can apply it again.
Where is my error, and what is the correct working?
141 to 194 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 88 kg is 141–194 g. At 4 kcal per gram that is 563–774 kcal, or 51–70 per cent of a 1,100 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.
In practice, this is one of the better-evidenced areas in nutrition and the disagreements are about the top of the range, not the bottom.
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.
Hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.
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.
Healthy kidneys tolerate this fine. Diseased ones are a clinical question.
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Browse resultsAnswering this needs to know whether appetite is suppressed, because in this class the practical problem is achieving intake rather than choosing a target.
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 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.
Plant-based patterns need a higher total and more attention per serving.
edited 4 Jun 2025 by kirsi_lahtinen — added the placebo-arm figures
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