Protein Target Calculator
Calculate customized daily protein requirements based on fitness goals and body mass
Target midpoint: ~143 g/day (1.9 g/kg)
Meal Timing Distribution
Triggers muscle protein synthesis after overnight fast
Sustained leucine threshold
Recovery and muscle remodeling
Supports nocturnal MPS
Mathematical Formula & Scientific Methodology
Formula: Evidence-Based Protein Prescription Range (Morton et al. 2018)
Protein Target (g) = Body Mass (kg) × Recommended Rate (g/kg)Synthesizes meta-analytic evidence from the British Journal of Sports Medicine showing 1.62 g/kg is the breakpoint for muscle gain in resistance-trained adults.
Model Assumptions
- Adequate total energy intake
- Regular resistance training for athletic goals
Variables & Standard Units
| Symbol | Physiological Meaning | Unit |
|---|---|---|
| Body Mass | Total body weight in kilograms | kg |
| Rate | Grams of protein per kilogram based on training objective | g/kg |
Scientific Limitations
- Higher targets (up to 2.4 g/kg) may be beneficial in lean individuals in substantial caloric deficits
Peer-Reviewed Scientific Citations
A reanalysis of the factors influencing basal metabolic rate in normal adults: importance of fat-free mass (1980)
Cunningham JJ (1980) — The American Journal of Clinical Nutrition, 33(11), 2372-2374
Key Finding: Demonstrated that lean body mass accounts for nearly all variance in basal metabolic rate between sexes and ages.
Frequently Asked Questions
Related Calculators & Next Steps
Protein Calculator
Calculate optimal daily protein targets based on body mass and training activity
Protein per kg Calculator
Calculate relative protein density per kilogram of body weight
Protein-per-Meal Calculator
Optimize Muscle Protein Synthesis (MPS) with leucine threshold meal pacing