How much protein in grams do I need at 95 kg on 1,100 kcal a day?

Setup, so nobody has to ask: 95 kg · 1,100 kcal.

I have worked this out and I would like someone to find the error, because I suspect there is one.

My working so far, for the record, is below, and I am fairly sure the error is in the unit conversion rather than the algebra.

Where is my error, and what is the correct working?

152 to 209 g a day. The range the resistance-training literature supports is 1.6 to 2.2 g per kilogram, which at 95 kg is 152–209 g. At 4 kcal per gram that is 608–836 kcal, or 55–76 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.

Protein is also the most satiating macronutrient per kilocalorie, which makes hitting the target easier than it sounds once it is prioritised.

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.

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.

Systematic reviews of high-protein intake in people with normal renal function have not found evidence of harm to kidney function.

Nothing here is dietetic or medical advice.

Healthy kidneys tolerate this fine. Diseased ones are a clinical question.

The honest answer is that most people in a deficit fall well short, and closing that gap matters more than any refinement above it.

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 part that matters: 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.

Leucine threshold effects are documented across protein sources and explain the difference in per-serving requirements between animal and plant proteins.

Plant-based patterns need a higher total and more attention per serving.

edited 21 Oct 2025 by claudia_ferrante — expanded the table to cover the lower concentration

Start with which body weight the target is calculated from, because using total weight in someone with substantial adiposity inflates the number without benefit.

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.

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.

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.

Plant-based patterns need somewhat higher totals and more attention to leucine content per serving to produce an equivalent response.

Hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.

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.

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.

This is one of the better-evidenced areas in nutrition and the disagreements are about the top of the range, not the bottom.

High protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.

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.

Plan protein first in the day; with suppressed appetite it will not happen otherwise.