Protein Calculation Result
| Daily Protein Consumption Amount (grams) | Weight to Protein Ratio | Protein Amount per Meal (3 meals/day) | Protein Amount per Meal (4 meals/day) | More information |
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For individuals with a BMI > 28, using total body weight to calculate a protein goal likely represents an overestimate. Protein is primarily important for lean body mass, which varies per individual but is usually around 50% of total weight. In this situation, the recommendation for goal protein intake per day is modified and results from calculating what your weight in kilograms would be at a BMI of 28. The protein amounts listed above correspond to the ratios being applied to that calculated weight.
Reference #1
Tieland M, Dirks ML, Van Der Zwaluw N, et al. Protein Supplementation Increases Muscle Mass Gain During Prolonged Resistance-Type Exercise Training in Frail Elderly People: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of the American Medical Directors Association. 2012;13(8):713-719. doi:10.1016/j.jamda.2012.05.020
Reference #2
Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American Journal of Clinical Nutrition. 2016;103(3):738-746. doi:10.3945/ajcn.115.119339
Reference #3
Tagawa R, Watanabe D, Ito K, et al. Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2020;79(1):66-75. doi:10.1093/nutrit/nuaa104
Reference #4
Morton RW, Murphy KT, McKellar SR, et al. 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. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608