Setup, so nobody has to ask: 62 kg · 900 kcal.
The units are where I keep going wrong, so please be explicit about them.
I have sanity-checked the order of magnitude and it seems right, which is not the same as being right.
How many significant figures are actually justified here?
99 to 136 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 62 kg is 99–136 g. At 4 kcal per gram that is 397–546 kcal, or 44–61 per cent of a 900 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.
Start with which body weight the target is calculated from, because using total weight in someone with substantial adiposity inflates the number without benefit.
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: high protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.
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.
Nothing here is dietetic or medical advice.
Plan protein first in the day; with suppressed appetite it will not happen otherwise.
HPLC purity, identity confirmation and quantified content on the vial you actually hold. Reports arrive with the chromatogram attached, not just a number.
Submit a sampleFounded 1998. ISO 9001 and cGMP certified, 1,500+ staff and 200+ patents. The synthesis house behind a great many of the vials that get sent out for testing - batch-specific documentation with every order.
Visit GL BiochemIt helps to be literal here: 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.
Stated carefully, 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.
Per-meal saturation is real. One enormous serving does not do the job of three.
edited 18 Jan 2025 by sian_llewellyn — removed a claim I could not source
The honest answer is that most people in a deficit fall well short, and closing that gap matters more than any refinement above it.
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.
Worth being precise here: hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.
Leucine threshold effects are documented across protein sources and explain the difference in per-serving requirements between animal and plant proteins.
Healthy kidneys tolerate this fine. Diseased ones are a clinical question.
Specifically, 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.
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.
Research-use compounds are not approved for human use, and no supplement substitutes for total intake.
1.6 to 2.2 g/kg of reference weight, split three or four ways. That is the answer.
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.
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.
Systematic reviews of high-protein intake in people with normal renal function have not found evidence of harm to kidney function.
Targets are population estimates; individual requirements vary and there is no cheap way to measure yours.
Plant-based patterns need a higher total and more attention per serving.
edited 19 Mar 2025 by Dr_Yusuf_Adeyemi — updated for the 2026 guidance change
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.