The specifics, since they change the answer: 95 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.
What is the general form of this calculation?
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 76–105 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.
The short version: total daily protein first, per-meal distribution second, timing a distant third.
High protein intakes do not damage healthy kidneys in the published evidence; existing kidney disease is a genuine exception and is a clinical question.
| Method | Measures | Sensitive to | Least significant change |
|---|---|---|---|
| DEXA | Three-compartment by attenuation | Hydration, positioning | ~2–3 % regional lean |
| BIA (consumer) | Impedance, modelled | Hydration, food, temperature | Not usable at this timescale |
| Air displacement | Two-compartment by density | Lung volume, hair, clothing | ~1–2 % fat mass |
| Tape and scale | Circumference, mass | Technique | Surprisingly usable as a trend |
More usefully, 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.
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.
1.6 to 2.2 g/kg of reference weight, split three or four ways. That is the answer.
Analytical standards and reagents with traceable certificates. Every quantitative result you read inherits the accuracy of the standard behind it.
Shop standardsTo be exact about it, 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.
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.
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 caveat is that anyone with chronic kidney disease has a genuinely different protein calculation and needs it done by a clinician.
Healthy kidneys tolerate this fine. Diseased ones are a clinical question.
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.
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.
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.
Per-meal saturation is real. One enormous serving does not do the job of three.
edited 2 Dec 2025 by Dr_Yusuf_Adeyemi — clarified the distinction between purity and content
Stated carefully, 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.
Leucine threshold effects are documented across protein sources and explain the difference in per-serving requirements between animal and plant proteins.
Nothing here is dietetic or medical advice.
Plan protein first in the day; with suppressed appetite it will not happen otherwise.
The honest answer is that most people in a deficit fall well short, and closing that gap matters more than any refinement above it.
Hydration requirements rise modestly with protein intake because urea excretion increases, which is a real effect and a small one.
Plant-based patterns need a higher total and more attention per serving.
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.