Daily protein target
0 g
Notes on the recommendations
Bulk goal: 1.0g/lb (2.2g/kg) per Phillips et al meta-analyses
Cut goal: 1.1g/lb (2.4g/kg) — higher relative protein preserves muscle during caloric deficit
Senior (50+): 1.0g/lb minimum — anabolic resistance means older adults need more protein per kg
GLP-1 users: Higher protein critical for preserving muscle during rapid weight loss. See the longevity stack →
Pair with creatine (5g/day) and resistance training for muscle preservation. Best creatine
Client-side · Numbers reflect typical mid-range pricing · Methodology in notes above