{
  "calculator": "protein-intake-calculator",
  "title": "Protein Intake Calculator",
  "site": "AI Fit Hub",
  "input": {},
  "defaults_used": {
    "activity_level": "active",
    "goal": "maintain",
    "is_plant_based": "no",
    "meals_per_day": 4,
    "weight_kg": 75
  },
  "result": {
    "minGrams": 120,
    "maxGrams": 150,
    "targetGrams": 135,
    "perKg": {
      "min": 1.6,
      "max": 2,
      "target": 1.8
    },
    "perMeal": 33.75,
    "mealsPerDay": 4,
    "evidenceRanges": [
      {
        "source": "RDA Minimum",
        "minPerKg": 0.8,
        "maxPerKg": 0.8,
        "basis": "body weight",
        "citation": "Institute of Medicine, DRI 2005"
      },
      {
        "source": "ISSN Position Stand",
        "minPerKg": 1.4,
        "maxPerKg": 2,
        "basis": "body weight",
        "citation": "Jäger et al. (2017), J Int Soc Sports Nutr"
      },
      {
        "source": "Lean athletes in a calorie deficit",
        "minPerKg": 2.3,
        "maxPerKg": 3.1,
        "basis": "fat-free mass",
        "citation": "Helms et al. (2014), systematic review, Int J Sport Nutr Exerc Metab"
      },
      {
        "source": "Plateau for muscle gain with resistance training (to upper 95% CI)",
        "minPerKg": 1.6,
        "maxPerKg": 2.2,
        "basis": "body weight",
        "citation": "Morton et al. (2018), meta-analysis, Br J Sports Med"
      }
    ],
    "plantBasedAdjustment": false,
    "coachSummary": "For maintenance at 75 kg, aim for 135g protein per day (1.6–2.0g per kg). That's ~34g per meal across 4 meals — roughly a palm-sized portion of meat/fish or a scoop of protein per meal. The leucine threshold (~2.5g per meal) matters for muscle protein synthesis — whey, eggs, and meat hit it easily; plant sources may need combining."
  },
  "provenance": {
    "run": "https://aifithub.io/api/run/protein-intake-calculator",
    "page": "https://aifithub.io/protein-intake-calculator/",
    "methodology": "https://aifithub.io/methodology/protein-intake-calculator/",
    "contract": "https://aifithub.io/contracts/protein-intake-calculator.json",
    "engine": "https://aifithub.io/engines/protein-intake-calculator.js",
    "engine_sha256": "dc492f3a92fead2da9751b0584cf1b9e514d7fcfc5f9d31c865f8b0fba77a21b",
    "build": "9e8a56a16bda662ba90601b49561a2b176e9c379"
  },
  "disclaimer": "General fitness estimates — not medical advice.",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "cite": "AI Fit Hub, Protein Intake Calculator (engine dc492f3a92fe), https://aifithub.io/api/run/protein-intake-calculator"
}