Protein Intake Calculator

For active adults, 1.6–2.2 g per kg of body weight per day is the consensus from meta-analyses (Morton 2018). Dieting pushes the target higher (1.8–2.4 g/kg) to protect lean mass, and sedentary maintenance can sit at 1.2–1.6 g/kg. The RDA of 0.8 g/kg is a deficiency floor, not an optimisation target.

Trials show 25–40% of weight lost on GLP-1s can be lean mass when there is no protein and training strategy. Appetite suppression makes protein the first thing to drop, so we raise the floor to 2.0–2.4 g/kg and recommend protein-first meals.

Anabolic resistance: from roughly age 60, muscle responds less to the same protein dose, so each meal needs a larger serving to trigger muscle protein synthesis. Expert consensus (PROT-AGE) recommends at least 1.2–1.5 g/kg for older adults, higher when training or unwell.

Yes — aim for roughly 0.4 g/kg per meal across 3–5 meals. Each meal should clear the ~2.5 g leucine threshold that switches on muscle protein synthesis; very uneven distributions leave muscle gains on the table.

That is the hard part — and it is what Misi automates. The app builds your 7-day meal plan from a curated database so every day lands on your protein target within ±5%, writes the shopping list, and adjusts targets weekly from your weight trend.