The particulars: 88 kg · 800 kcal.
I would rather understand the derivation than memorise the outcome.
Two people I asked gave two answers that differ by a factor of ten, which is suggestive.
Can someone walk through the arithmetic step by step?
141 to 194 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 88 kg is 141–194 g. At 4 kcal per gram that is 563–774 kcal, or 70–97 per cent of a 800 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.
The part that matters: 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.
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.
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Browse resultsThe honest answer is that most people in a deficit fall well short, and closing that gap matters more than any refinement above it.
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.
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.
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.
Nothing here is dietetic or medical advice.
Plant-based patterns need a higher total and more attention per serving.
The short version: total daily protein first, per-meal distribution second, timing a distant third.
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.
More usefully, 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.
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.
More usefully, 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.
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.
Hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.
Systematic reviews of high-protein intake in people with normal renal function have not found evidence of harm to kidney function.
Research-use compounds are not approved for human use, and no supplement substitutes for total intake.
Plan protein first in the day; with suppressed appetite it will not happen otherwise.
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