Protein Intake Formula
Set protein by lean body mass when you have it; otherwise by total body mass. 1.6–2.2 g/kg covers nearly every training context. Above 2.4 g/kg, returns flatten.
Formula
Copy the exact expression or work through it step by step below.
protein_g = mass_kg × goal_factor
(use LBM_kg × 2.0 when body-fat percentage is known and elevated) Variables
protein_g
Daily protein target
Grams per day. Distribute across 3–5 feedings, each containing at least 0.3 g/kg to saturate muscle protein synthesis.
mass_kg
Body mass
Kilograms. Use lean mass when BF% > 25% to avoid over-targeting fat tissue.
goal_factor
Protein factor
0.8 sedentary RDA, 1.4–1.6 active baseline, 1.8 hypertrophy or modest deficit, 2.0–2.2 aggressive cut or aging-related anabolic resistance.
Step By Step
- 1
Pick the factor that matches the training context, not the aspiration.
Recreational lifter in a 15% deficit → 1.8 g/kg.
- 2
Multiply by body mass in kilograms (or lean body mass in kilograms for elevated BF%).
78 kg × 1.8 = 140.4 g protein.
- 3
Divide by 4 to estimate feedings of ≥0.3 g/kg each (the MPS-saturating threshold).
78 × 0.3 = 23.4 g per feeding minimum. 140.4 / 23.4 = 6 feedings if you maxed out each; practical layout is 4 feedings of ~35 g.
- 4
Anchor leucine: each protein feeding should provide 2.5–3 g leucine. Whey, eggs, beef, and soy isolate hit this in 25–30 g servings. Plant proteins often need a larger portion to match.
1 scoop whey (25 g protein) supplies ~2.5 g leucine; 2 large eggs (12 g protein) supplies ~1.0 g.
Worked Example
78 kg adult, 1.8 g/kg target
Body mass (kg)
78
Goal factor
1.8 (deficit / hypertrophy)
protein_g = 78 × 1.8 = 140.4 g/day
Daily protein 140 g, spread across 4 feedings of ~35 g (leucine-saturating). 562 cal from protein.
Common Variations
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Sources & References
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength — British Journal of Sports Medicine (2018)
- Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation — Journal of Sports Sciences