Protein Calculator
How much protein to eat per day and per meal for your bodyweight, from the range where the benefit for muscle levels off.
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- Morton, R.W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 52(6).Gains levelled off around 1.6 g/kg a day; 2.2 g/kg was the upper end of the confidence interval.
- Schoenfeld, B.J. & Aragon, A.A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 15.About 0.4 g/kg a meal over at least four meals, up to 0.55 g/kg.