Daily protein target tuned to your weight, goal, training status, and age — with a per-meal split and the leucine threshold that triggers muscle protein synthesis. The single most important macro for body composition, especially on a GLP-1.
Free. No login.
A single-meal target of 36 g could be:
Phillips 2016 and the Morton meta-analysis (2018, 49 studies, 1863 participants) converge on 1.6 g/kg as the threshold above which additional protein no longer meaningfully accelerates lean-mass gain in resistance-trained populations. Below this, you leave gains on the table.
Semaglutide and tirzepatide drive 25–40% of weight loss as fat-free mass. The protein floor matters more in caloric deficit, and more again when appetite is pharmacologically suppressed. See the GLP-1 weight-regain piece.
MPS (muscle protein synthesis) is triggered when leucine crosses a threshold of roughly 2.5 g per meal. That's ~25–30 g of high-quality protein (whey, eggs, chicken, fish, Greek yogurt). Distribute across 3–5 meals — not one giant evening dose.
Estimates a daily protein target for body composition and lean-mass preservation. Not a clinical prescription. Adults with chronic kidney disease, eating-disorder recovery, or specific medical conditions should set protein targets with a clinician — the numbers here assume otherwise-healthy physiology.