Total daily protein intake is the single most leveraged variable in body recomposition. It determines whether you retain lean tissue during a fat loss phase, and whether you build new tissue during a muscle gain phase. The ISSN position stand on nutrient timing places it in the 1.6 to 2.2 grams per kilogram of body weight per day range for active individuals.
The formula
Body Method uses a three-input formula: body weight (in kilograms), training goal (fat loss, maintenance, or muscle gain), and activity level (sedentary, moderate, active, or athlete). The Visual Protein Calculator runs the same formula in real time as you adjust the sliders.
protein_target_kg = GOAL_TARGET[goal] × ACTIVITY_MULTIPLIER[activity] total_daily_protein = round(weight_kg × protein_target_kg)
Why ranges, not single numbers
A single number creates psychological rigidity. A range creates a sustainable target: aim for the middle on most days, the upper bound on heavy training days, and the lower bound on rest days. This matches the biological reality that protein turnover is dynamic, not static.
How to use the number
Distribute your total across your meals evenly — approximately 0.4 g per kilogram of body weight per meal, four times a day. This is the per-meal leucine threshold required to maximally stimulate muscle protein synthesis. If you train in the morning, that first meal is the most important one to hit.