Protein guide

A reference point, not a rule

Morton et al. (2018) analysed 49 studies with 1,863 participants. Their findings suggest that, in healthy adults doing resistance training, average gains in fat-free mass did not keep increasing beyond roughly 1.6 g of total protein per kilogram of body weight per day. The average extra lean mass from added protein was small (about 0.3 kg).

This is a population-level estimate, not a personal requirement. You do not need to hit this number exactly to make progress, and you do not need protein powder. The calculator gives a reference estimate of total daily protein from all food, not a medical or dietary prescription. If you have kidney disease or another condition that affects your diet, ask a doctor or dietitian first. Eating enough food overall matters too.

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