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Evidence-based protein requirements calculated from your lean body mass. None of the bro-science '2g per pound' nonsense—just what research actually shows.
Estimate or use our Body Fat Calculator for accuracy
For optimal muscle protein synthesis, aim for 3-5 meals
Lean Body Mass
Daily Protein Target
Per Meal
Your target of 86g is based on 1.40g per kg of lean mass.
To hit 86g daily, you could eat approximately:
🍗
3
Chicken Breasts
🥚
14
Eggs
🥛
5
Greek Yogurt (cups)
🥤
3
Protein Shakes
*These are rough equivalents. In reality, you would combine multiple protein sources.
Research suggests distributing protein evenly across meals (20-40g per meal) maximizes muscle protein synthesis.
Why lean body mass? Protein needs scale with muscle, not total weight. Someone at 200lbs with 30% body fat needs less protein than someone at 200lbs with 15% body fat.
Research ranges:
The "1g per pound" rule is a simplification that works for most people, but it is higher than necessary for many.
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