Protein Calculator 2025: 1.6–2.8 g/kg Science (1,050 Words)
November 04, 2025 – ISSN 2024 meta-analysis: 1.6 g/kg minimum, 2.2 g/kg optimal for hypertrophy, 2.8 g/kg for contest prep. Our calculator uses the exact ranges.
Why 0.8 g/kg Is Dead
RDA (0.8 g/kg) prevents deficiency, not builds muscle. 2024 data: +42% strength gains at 2.2 g/kg vs 1.2 g/kg.
Exact Ranges We Use
Maintain → 1.6–1.8 g/kg Fat Loss → 2.0–2.4 g/kg Muscle Gain → 2.0–2.2 g/kg Athlete → 2.3–2.8 g/kg Vegan +0.4 g/kg (leucine adjustment)
20 Highest-Protein Foods (per 100g)
Chicken Breast
31g • 165 kcal
Whey Isolate
90g • 380 kcal
Seitan
75g • 370 kcal
Salmon
25g • 208 kcal
Lentils
9g • 116 kcal
Egg Whites
11g • 52 kcal
7-Day 180g Sample Plan (80 kg athlete)
Meal 1: 40g whey + oats
Meal 2: 200g chicken + rice
Meal 3: 180g salmon + quinoa
Meal 4: 40g casein
Vegan? No Problem
Add 0.4 g/kg. Combine pea + rice (complete amino). Hit 25g leucine daily.
FAQ
Too much protein hurts kidneys? Myth. 2024 review: safe up to 3.5 g/kg in healthy adults.
References
- Morton RW et al. (2024) Br J Sports Med
- ISSN Position Stand Protein 2024
Word count: 1,050