Evidence
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Nutrition
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Protein Intake Calculator

How to use it

  1. Pick veg or non-veg, then put in weight and body fat. No body fat number? Tap the tape measure link. Height, neck and waist is enough.
  2. Pick who it's for. Building muscle? Add the kilos they're going for and it plans on that lean mass, not today's.
  3. Read the per meal number. The food list under it shows how much of each food gets one meal there, and whether that meal clears 2 g of leucine.

Evidence First Student Reviews

Tap to watch.

The calculator

Diet

We teach this in full in the course

Harsh at the board: Muscle Protein Synthesis & Breakdown1:20:33
EVIDENCE FIRST · LIVE LECTURE
Protein Metabolism 2: lean mass, leucine and protein sourcesAn 80 minute lecture from the course. Protein targets for every kind of client, leucine per meal, the best veg and non-veg sources, and fixing bloating and constipation on a high protein diet. Watch it inside Evidence First

Sources

  1. Morton RW et al. Br J Sports Med 2018;52:376–384. Gains plateau around 1.6 g/kg/day, upper confidence limit 2.2.
  2. Jäger R et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
  3. Helms ER et al. J Int Soc Sports Nutr 2014;11:20. 2.3 to 3.1 g/kg of fat-free mass for lean athletes in a deficit.
  4. Schoenfeld BJ, Aragon AA. J Int Soc Sports Nutr 2018;15:10. About 0.4 g/kg per meal across at least 4 meals.
  5. Trommelen J et al. Cell Rep Med 2023;4:101324. A 100 g dose is still used, and the response runs longer. No hard per-meal cap.
  6. Norton LE, Layman DK. J Nutr 2006;136:533S–537S. Leucine as the trigger for muscle protein synthesis.
  7. Kato H et al. PLoS One 2016;11:e0157406 (endurance athletes) and Bauer J et al. JAMDA 2013;14:542–559 (PROT-AGE, older adults).
  8. Body fat from tape: Hodgdon JA, Beckett MB, US Navy 1984. Food values: USDA FoodData Central; paneer protein from IFCT 2017.

A planning tool for coaches, not medical advice. Clinical conditions and pregnancy go through the client's doctor.