Accepted answer
198 to 273 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 124 kg is 198–273 g. At 4 kcal per gram that is 794–1091 kcal, or 72–99 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.
More usefully, 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.
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.
Worth being precise here: 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.
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.
2Small correction: lean mass on a scan is not muscle, which this says and people miss. – s_kalniete 6 months ago add a comment