Calculate the optimal daily protein intake for each client to maximize hypertrophy. Ranges based on scientific evidence, personalized by lean mass and goal.
If known, the calculation will be more accurate (based on lean mass)
Optimal range to maximize muscle protein synthesis based on current meta-analyses.
Base range: 1.6-2.2g/kg lean mass (+0.1g/kg for activity level)
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Research consistently shows that the effective range for muscle protein synthesis lies between 1.6 and 2.2g of protein per kilogram of body weight per day. Below 1.6g/kg, muscle growth is suboptimal; above 2.2g/kg, the additional benefit is marginal and mainly useful during a caloric deficit.
| Goal | Minimum | Optimal | Maximum |
|---|---|---|---|
| Maintain muscle | 1.4g/kg | 1.6g/kg | 1.8g/kg |
| Build muscle (hypertrophy) | 1.6g/kg | 2.0g/kg | 2.2g/kg |
| Lose fat (preserve muscle) | 1.8g/kg | 2.2g/kg | 2.4g/kg |
Fat tissue does not require protein to be maintained, so basing protein recommendations on lean mass gives a more accurate target — especially for clients who carry a significant amount of body fat. If body fat percentage is unknown, total body weight with the lower end of the range is a reliable approximation.
Spreading protein evenly across 3-5 daily meals (each providing 25-40g) is more effective than consuming the same total in one or two large servings. Each protein-rich meal drives a fresh wave of muscle protein synthesis lasting 3-5 hours.