The particulars: 95 kg · 1,000 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 show the working rather than just the answer?
152 to 209 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 95 kg is 152–209 g. At 4 kcal per gram that is 608–836 kcal, or 61–84 per cent of a 1,000 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.
High protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.
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.
The caveat is that anyone with chronic kidney disease has a genuinely different protein calculation and needs it done by a clinician.
1.6 to 2.2 g/kg of reference weight, split three or four ways. That is the answer.
Aggregated, published test results and vendor ratings built from submitted batches. Methodology stated, dataset browsable, no listing fees.
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.
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.
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.
Plant-based patterns need a higher total and more attention per serving.
Concretely, 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.
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.
Targets are population estimates; individual requirements vary and there is no cheap way to measure yours.
Per-meal saturation is real. One enormous serving does not do the job of three.
Plant-based patterns need somewhat higher totals and more attention to leucine content per serving to produce an equivalent response.
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.
Systematic reviews of high-protein intake in people with normal renal function have not found evidence of harm to kidney function.
Healthy kidneys tolerate this fine. Diseased ones are a clinical question.
The short version: total daily protein first, per-meal distribution second, timing a distant third.
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.
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.