Protein Intake Calculator for Muscle Gain & Weight Loss

Calculate first, then download your result as a plain text file.

A protein intake calculator multiplies your body weight in kg by a protein target in grams per kg that matches your goal.

Use 0.8 g/kg for basic health, 1.2 to 1.6 for weight loss and 1.6 to 2.2 for muscle gain. A 70 kg adult building muscle: 70 × 1.6 = 112 g to 70 × 2.2 = 154 g a day.

A protein intake calculator estimates how many grams of protein you should eat each day for your body size and goal. Protein is the nutrient your body uses to build and repair muscle, skin, enzymes and hormones. Unlike fat, the body has no store of spare protein, so you need some every day.

Protein needs are written in grams per kilogram of body weight (g/kg). The Recommended Dietary Allowance (RDA) for adults is 0.8 g/kg: enough to prevent deficiency in about 97% of healthy people (Rand et al., 2003). People who train, diet, are older or are pregnant usually need more. The Dietary Guidelines for Americans suggest 10 to 35% of calories from protein. Research on strength training shows muscle gains rise with protein up to about 1.6 g/kg a day (Morton et al., 2018).

A worked one-liner: a 70 kg man who wants to build muscle needs 70 × 1.6 = 112 g to 70 × 2.2 = 154 g a day. The middle of that range, 1.9 g/kg, is 133 g, or about 33 g at each of 4 meals.

Protein intake calculator vs other tools

What to conclude: this protein intake calculator combines all four, so your protein target, macros and food totals use the same numbers.

4.1 Your number in plain words

4.2 How it compares with the RDA

4.3 Target, range and minimum explained

The target is the middle of a research-based range for your goal. Anywhere inside the range is reasonable; you do not need to hit an exact gram. The RDA (0.8 g/kg) is a floor, not a goal: it prevents deficiency but is not the best amount for muscle, weight loss or ageing.

4.4 How to split protein across meals

4.5 What your target looks like as food

4.6 Why the calculator can be wrong for you

Protein research uses groups of people, so the ranges fit the average person. Very muscular people, people with obesity, older adults, people who are ill and those on a strict diet can need different amounts. That is why this protein intake calculator adjusts for body weight basis, age, pregnancy, GLP-1 use and kidney disease, and shows a range rather than one number.

4.7 What to do next

4.8 Common mistakes this protein intake calculator prevents

• Overestimating protein with obesity. At a BMI of 30 or more, the calculator uses adjusted body weight, so a 130 kg person is not told to eat 260 g a day.
• Treating the RDA as a goal. The RDA is shown as a minimum next to your real target.
• High protein with kidney disease. Choosing kidney disease lowers the range to 0.55 to 0.8 g/kg and shows a warning.
• Dieting in pregnancy. Weight-loss and muscle goals are set aside in pregnancy and breastfeeding.
• Ignoring muscle loss on GLP-1 medicines. GLP-1 users get a higher range and a lean-mass check.
• Mixing pounds and kilograms. Units convert automatically, so 1 g per lb is correctly shown as 2.2 g per kg.

4.9 What the StatsUnlock team recommends

Pick the goal that matches what you are doing right now, eat close to the target most days and spread it over 3 to 5 meals. Track your protein for one normal week with the Protein by Food tab. Most people find one or two meals are low in protein, and fixing those is easier than adding shakes.

The protein intake calculator builds five ready-made notes from your numbers. Copy the one you need.

Using this protein intake calculator takes under a minute, and the protein intake calculator never calculates until you press the button. The worked example follows a 30-year-old man, 175 cm and 70 kg, who wants to build muscle.

1. Pick a tab. Choose Daily Protein for a daily target, Protein, Carbs and Fat for macros, Protein by Food to add up meals, Per kg or lb for a quick rule, or Kids and Teens. The example uses Daily Protein.
2. Choose your units. Pick a height unit (cm, metres, feet and inches or inches) and a weight unit (kg, pounds or stone and pounds).
3. Enter sex and age. Select Male and type 30.
4. Enter height and weight. Type 175 cm and 70 kg, measured in the morning without shoes.
5. Choose your activity level. Select Moderately active. It is used to estimate calories and the share of calories from protein.
6. Choose a goal. Select Build muscle (lean bulk or bulk), which uses 1.6 to 2.2 g per kg.
7. Add life stage, medicine or kidney health. Leave these as None, No and No kidney disease. Pregnancy, GLP-1 or tirzepatide and kidney disease change the range when chosen.
8. Open Advanced if needed. Change the weight basis, add body fat for lean body mass, or set meals per day. The example keeps Automatic and 4 meals.
9. Press Calculate Protein. The result panel shows 133 g a day, a range of 112 to 154 g and 33 g per meal, with a gauge at 1.9 g per kg.
10. Read Section 2 and save. See every goal at your weight, two charts and the formula with your numbers, then use Download TXT, Doc or PDF, or copy a note from Section 5.

Excel has no protein function, but every formula here is simple multiplication. Each step uses the same worked example as the protein intake calculator: a 70 kg man building muscle at 1.9 g/kg.

8.1 The formulas you need

8.2 Step by step

8.3 The awkward cases

• Grams per pound. To turn a g/lb rule into g/kg, divide by 0.4536: =1/0.45359237 gives 2.2.
• A protein range in one cell. =TEXT(B2*1.6,"0")&" to "&TEXT(B2*2.2,"0")&" g" shows "112 to 154 g".
• Protein from a food list. Put grams in column B and protein per 100 g in column C, then =SUMPRODUCT(B2:B10,C2:C10)/100.

8.4 Why Excel might differ from this calculator

The formulas are identical, so Excel, R, Python and this page agree on the worked example. Small differences come from rounding: this calculator keeps full precision and rounds only for display. Other websites may use different goal ranges, a fixed 1 g per pound rule or ideal body weight (Devine) instead of the Peterson reference weight, so they can differ by 10 to 30 g.

8.5 Charting protein in Excel

List goals in one column, low and high protein in the next two, select all three and choose Insert, then Bar, then Stacked Bar. Format the first series with no fill, and the second series shows each range as a floating bar.

8.6 Error messages

9.1 The complete script

R, base only, saves protein_plot.png at 300 dpi

# ============================================================
# Protein intake calculator in R: daily protein, meals, adjusted weight, macros
# StatsUnlock - https://statsunlock.com/protein-intake-calculator/
# ============================================================

# ---- 1. Your details ------------------------------------------
weight   <- 70      # kg
height   <- 1.75    # metres
meals    <- 4

# ---- 2. Protein ranges by goal (g per kg) ----------------------
goals <- data.frame(
  goal = c("Stay healthy", "Stay fit", "Lose weight", "Fat loss + weights",
           "Build muscle", "Endurance"),
  lo   = c(0.8, 1.2, 1.2, 1.8, 1.6, 1.4),
  hi   = c(1.2, 1.6, 1.6, 2.6, 2.2, 1.8)
)
goals$target <- (goals$lo + goals$hi) / 2

# ---- 3. Weight basis: adjusted weight if BMI is 30 or more ------
bmi   <- weight / height^2
w_ref <- 2.2 * 22 + 3.5 * 22 * (height - 1.5)      # Peterson et al. (2016)
w_adj <- w_ref + 0.4 * (weight - w_ref)
basis <- ifelse(bmi >= 30, w_adj, weight)

# ---- 4. Grams a day and per meal --------------------------------
goals$grams    <- goals$target * basis
goals$low_g    <- goals$lo * basis
goals$high_g   <- goals$hi * basis
goals$per_meal <- goals$grams / meals
print(goals, digits = 3)

# ---- 5. Macros at maintenance (Mifflin-St Jeor, man, 30 y) -----
kcal    <- (10 * weight + 6.25 * height * 100 - 5 * 30 + 5) * 1.55
protein <- 1.6 * basis
fat     <- kcal * 0.30 / 9
carbs   <- (kcal - 4 * protein - 9 * fat) / 4

# ---- 6. Plain-English verdict ---------------------------------
m <- goals[goals$goal == "Build muscle", ]
cat(sprintf("To build muscle, eat about %.0f g of protein a day (%.0f to %.0f g)\n",
            m$grams, m$low_g, m$high_g))
cat(sprintf("That is %.1f g at each of %d meals\n", m$per_meal, meals))
cat(sprintf("Macros at %.0f kcal: %.0f g protein, %.0f g fat, %.0f g carbs\n",
            kcal, protein, fat, carbs))

# ---- 7. One 300 dpi figure ------------------------------------
png("protein_plot.png", width = 2000, height = 1400, res = 300)
par(mar = c(4, 10, 2, 1))
plot(NA, xlim = c(0, max(goals$high_g) * 1.1), ylim = c(0.5, nrow(goals) + 0.5),
     yaxt = "n", xlab = "grams of protein per day", ylab = "",
     main = "Protein range by goal")
axis(2, at = seq_len(nrow(goals)), labels = goals$goal, las = 1)
segments(goals$low_g, seq_len(nrow(goals)), goals$high_g, seq_len(nrow(goals)),
         lwd = 10, col = "#93c5fd")
points(goals$grams, seq_len(nrow(goals)), pch = 19, col = "#1e3a8a")
dev.off()
cat("Saved protein_plot.png\n")

Expected output: build muscle 133 g a day (112 to 154 g), 33.2 g per meal, and macros at 2,556 kcal of 112 g protein, 85 g fat and 335 g carbs. These match the protein intake calculator and the Excel steps.

9.2 What each line does

9.3 What the figure shows

One floating bar per goal, from the low to the high end of the range, with a dark dot at the target. The muscle and fat-loss bars sit well to the right of the healthy-adult bar.

9.4 Problems and fixes

• Reference weight is negative or huge. Height was entered in cm. Use metres in the BMI-22 formula.
• %% in sprintf. A single % starts a format code; use %% for a percent sign.

9.5 Handy one-liners

protein_g <- function(kg, g_per_kg) kg * g_per_kg
g_per_lb  <- function(g_per_kg) g_per_kg * 0.45359237
lean_mass <- function(kg, bf) kg * (1 - bf / 100)
from_food <- function(grams, per100) sum(grams * per100 / 100)

Install with pip install matplotlib if you do not already have it.

10.1 The complete script

Python 3, saves protein_plot.png at 300 dpi

# ============================================================
# Protein intake calculator in Python: daily protein, meals, adjusted weight, food
# StatsUnlock - https://statsunlock.com/protein-intake-calculator/
# ============================================================
import matplotlib.pyplot as plt

# ---- 1. Your details ------------------------------------------
weight, height, meals = 70, 1.75, 4          # kg, metres, meals a day

# ---- 2. Protein ranges by goal (g per kg) ----------------------
goals = {"Stay healthy": (0.8, 1.2), "Stay fit": (1.2, 1.6),
         "Lose weight": (1.2, 1.6), "Fat loss + weights": (1.8, 2.6),
         "Build muscle": (1.6, 2.2), "Endurance": (1.4, 1.8)}

# ---- 3. Weight basis ------------------------------------------
def adjusted_weight(kg, h_m):
    w_ref = 2.2 * 22 + 3.5 * 22 * (h_m - 1.5)    # Peterson et al. (2016)
    return w_ref + 0.4 * (kg - w_ref)

bmi = weight / height ** 2
basis = adjusted_weight(weight, height) if bmi >= 30 else weight

# ---- 4. Grams a day -------------------------------------------
plan = {g: ((lo + hi) / 2 * basis, lo * basis, hi * basis) for g, (lo, hi) in goals.items()}
for g, (t, lo, hi) in plan.items():
    print(f"{g:20s} {t:5.0f} g  ({lo:.0f} to {hi:.0f} g)  {t / meals:.1f} g per meal")

# ---- 5. Protein from food --------------------------------------
foods = [("Egg, whole", 150, 12.6), ("Chicken breast, cooked", 150, 31.0),
         ("Greek yogurt, plain, nonfat", 170, 10.3)]
from_food = sum(g * p / 100 for _, g, p in foods)
print(f"Protein from food: {from_food:.1f} g")

target = plan["Build muscle"][0]
print(f"To build muscle, eat about {target:.0f} g a day; food so far covers {from_food / target:.0%}")

# ---- 6. One 300 dpi figure ------------------------------------
names = list(plan)
fig, ax = plt.subplots(figsize=(6.7, 4.2))
ax.barh(names, [plan[g][2] - plan[g][1] for g in names],
        left=[plan[g][1] for g in names], color="#93c5fd")
ax.scatter([plan[g][0] for g in names], names, color="#1e3a8a", zorder=3)
ax.set_xlabel("grams of protein per day")
ax.set_title("Protein range by goal")
fig.tight_layout()
fig.savefig("protein_plot.png", dpi=300)
print("Saved protein_plot.png")

Expected output matches R and Excel: build muscle 133 g (112 to 154 g), 33.2 g per meal, and 82.9 g of protein from the three foods, 62% of the 133 g target.

10.2 What each line does

10.3 What the figure shows

The same range bars as the R version, with the target for each goal as a dark dot.

10.4 Problems and fixes

• ModuleNotFoundError: matplotlib. Run pip install matplotlib.
• Numbers look 2.2 times too high. Weight was in pounds. Multiply by 0.45359237 first.

10.5 Handy one-liners

protein_g = lambda kg, g_per_kg: kg * g_per_kg
lean_protein = lambda kg, bf, g_per_kg: kg * (1 - bf / 100) * g_per_kg / 0.8
fat_grams = lambda kcal, pct: kcal * pct / 100 / 9
carb_grams = lambda kcal, p, f: (kcal - 4 * p - 9 * f) / 4

To build muscle, most people should eat 1.6 to 2.2 g of protein per kg of body weight a day, alongside regular strength training. A large meta-analysis of 49 trials found that extra protein increased muscle gains up to about 1.6 g/kg a day, with little further benefit above that; the upper confidence limit was 2.2 g/kg (Morton et al., 2018). That is why the muscle goal in this protein intake calculator uses 1.6 to 2.2 g/kg. A later meta-analysis found a similar dose-response pattern (Nunes et al., 2022).

11.1 Protein for muscle gain by body weight

Grams a day = body weight × g/kg, the same sum the protein intake calculator uses. What to conclude: 1.6 g/kg covers most people; going to 2.2 g/kg is a safe buffer for people who train hard or want to be sure.

11.2 Bulking, lean bulk and body recomposition

On a bulk or lean bulk, you are in a calorie surplus, so 1.6 to 2.2 g/kg is plenty; extra calories matter more than extra protein (Iraki et al., 2019). In a body recomposition (losing fat and gaining muscle at the same time) or a cut, protein needs go up, because the body breaks down more protein in a calorie deficit. That is why this protein intake calculator uses 1.8 to 2.6 g/kg for fat loss with weight training.

11.3 How much protein is too much?

For healthy adults, intakes up to about 2 g/kg a day are considered safe long term, and well-trained people may tolerate up to about 3.5 g/kg (Wu, 2016). Going above 2.2 g/kg rarely adds muscle, costs more and pushes out carbs and fat. People with kidney disease are the exception and should follow their doctor’s advice.

For weight loss, aim for about 1.2 to 1.6 g/kg a day. Higher protein helps you feel full, protects muscle and slightly raises the calories you burn digesting food (Leidy et al., 2015). If you also lift weights and want to keep as much muscle as possible, go higher: 1.8 to 2.6 g/kg, or 2.3 to 3.1 g per kg of lean mass for lean athletes (Helms et al., 2014). In one trial, young men in a large calorie deficit gained muscle and lost more fat on 2.4 g/kg than on 1.2 g/kg (Longland et al., 2016).

Choose Lose weight, or Lose fat and keep muscle, in the protein intake calculator to get your own number.

12.1 Protein for weight loss by body weight

At a BMI of 30 or more, the calculator bases protein on adjusted body weight. What to conclude: a 100 kg, 165 cm woman needs about 106 g a day for weight loss, not 140 g.

12.2 How to calculate protein intake for fat loss

1. Find your weight basis: actual weight, or adjusted weight if your BMI is 30 or more.
2. Choose 1.2 to 1.6 g/kg for general weight loss, or 1.8 to 2.6 g/kg if you lift weights.
3. Multiply: for 62 kg at 1.4 g/kg, that is 87 g a day.
4. Set calories about 500 below maintenance, keep protein at its target and fill the rest with carbs and fat.
5. Lose no more than 0.5 to 1% of body weight a week and re-check every 4 to 5 kg.

13.1 Women

Women use the same g/kg ranges as men; the grams are lower only because body weight is usually lower. A 62 kg woman needs about 50 g at the RDA, 87 g for weight loss and 99 to 136 g to build muscle. In the protein intake calculator, choose Female so that pregnancy and breastfeeding options appear.

13.2 Pregnancy and breastfeeding

The RDA rises from 0.8 to about 1.1 g/kg in the second half of pregnancy (an extra 25 g a day) and is 1.3 g/kg while breastfeeding (Institute of Medicine, 2005). Newer studies suggest needs may be closer to 1.2 g/kg in early pregnancy and 1.5 g/kg in late pregnancy (Elango & Ball, 2016). The protein intake calculator uses pre-pregnancy weight.

13.3 Older adults (65 and over)

Muscle responds less to protein with age, so older adults need at least 1.0 to 1.2 g/kg a day, and more if active or ill (Bauer et al., 2013; Deutz et al., 2014). The protein intake calculator raises the range automatically from age 65. Each main meal should contain 25 to 30 g; older muscle needs about 0.4 g/kg per meal, almost twice as much as younger muscle (Moore et al., 2015).

13.4 Children and teens

The Kids & Teens tab of the protein intake calculator uses these values. RDA from the Dietary Reference Intakes (Institute of Medicine, 2005). What to conclude: most children who eat a varied diet already get more than their RDA, and protein supplements are rarely needed.

GLP-1 medicines (such as semaglutide and liraglutide) and tirzepatide cut appetite so much that many people eat too little protein, and part of the weight they lose can be muscle. A 2025 joint advisory from four obesity and nutrition societies suggests a higher protein intake during active weight loss, such as 1.2 to 1.6 g/kg a day, or a simple target of 80 to 120 g a day, together with strength training (Mozaffarian et al., 2025). Choose Yes for GLP-1 or tirzepatide in the protein intake calculator to apply this range.

14.1 Which body weight to use

The advisory notes that using full body weight with obesity can overestimate needs a lot, and that 1.5 g per kg of lean body mass is more accurate when body composition is known. This protein intake calculator therefore uses adjusted body weight automatically at a BMI of 30 or more, and shows a lean-mass check when you add your body fat %.

Example: a 45-year-old woman, 95 kg and 163 cm (BMI 35.8), with 42% body fat: adjusted weight 73.0 kg × 1.4 = 102 g a day (88 to 117 g). Her lean mass is 55.1 kg, and 1.5 g/kg of lean mass is 83 g, so 85 to 105 g is a sensible target.

14.2 Tips when your appetite is small

• Eat the protein part of each meal first.
• Choose protein-dense foods: Greek yogurt, cottage cheese, eggs, fish, chicken, tofu, lentils.
• Use a protein shake if meals are too small, and drink fluids between meals.
• Lift weights or do resistance exercise 2 to 3 times a week to protect muscle.

Once the protein intake calculator has set your protein, the rest of your calories come from fat and carbohydrate. The Protein, Carbs & Fat tab does this in three steps: estimate calories (Mifflin-St Jeor BMR × activity, plus your goal), set protein in g/kg, set fat as a share of calories, and give carbohydrate the rest.

15.1 How to calculate daily fat intake

Multiply your daily calories by your fat share and divide by 9, because fat has 9 kcal per gram. At 2,000 kcal and 30%, that is 2,000 × 0.30 ÷ 9 = 67 g of fat a day. Adults should get 20 to 35% of calories from fat (Institute of Medicine, 2005), with saturated fat under 10%.

What to conclude: most adults need about 33 to 117 g of fat a day; the number rises with calories.

The protein intake calculator also shows your saturated fat limit and fibre goal in the same tab.

15.2 Protein and fibre

Fibre is not a macronutrient, but it is easy to miss on a high-protein diet. Aim for about 14 g per 1,000 kcal, which is 25 to 38 g a day for most adults. Higher fibre intakes are linked with lower risk of heart disease, type 2 diabetes and bowel cancer (Reynolds et al., 2019). Beans, lentils, chickpeas, soy and oats give both protein and fibre.

15.3 How to calculate calorie and protein intake together

Work out calories first, then protein, then check that protein is between 10 and 35% of calories. Our worked example eats 2,811 kcal on a lean bulk with 133 g of protein: 133 × 4 = 532 kcal, which is 19% of calories. On a low-calorie diet, protein can go above 35%; that is fine in the short term as long as fat and carbs are not too low.

The StatsUnlock Team built this protein intake calculator from primary research and position stands, and checked every mode against independent code before publishing.

Last reviewed: 15 October 2026.

Eight real-world cases run through the protein intake calculator, from a simple muscle-gain target to obesity, pregnancy, kidney disease and a day of food.

A protein intake calculator gives a target; hitting it depends on knowing how much protein your food really contains.

1. Weigh yourself in the morning on the same scale, without shoes.
2. Pick the goal you are following now, not the one you plan to start next month.
3. Only enter body fat if it comes from a DEXA scan or another reliable method.
4. Read protein per 100 g on the label, not per serving, so you can weigh any amount.
5. Match raw and cooked. Raw chicken breast has about 23 g per 100 g; cooked has about 31 g, because water is lost.
6. Use dry weights for lentils, oats and soy chunks when the label is for dry food.
7. Weigh food in grams for a week; cups and spoons vary a lot.
8. Count every source, including milk in tea, bread and grains; they add up.
9. Check one normal week, then just repeat the meals that work.
10. Re-calculate after a 4 to 5 kg change in weight or a change in goal.

Decision guide

Every protein intake calculator rests on a few assumptions. Here is what each one means for you, and what to do when it fails.

1. You are like the people in the studies. Most muscle studies used young, healthy adults who lift weights. Alternative: older or ill people should use the age and condition options and ask a dietitian.
2. Body weight reflects muscle. It does not with obesity, so adjusted weight is used; it may still be off by 10 to 20 g. Alternative: use lean body mass if you know your body fat.
3. Protein quality is good. Plant proteins are often a little less digestible. Alternative: vegans can aim for the upper half of the range and mix sources.
4. Calories are enough. In a large deficit, more protein is needed. Alternative: use the fat loss with weights goal.
5. Labels are exact. Labels and databases can be off by 10% or more. Alternative: treat totals as estimates.
6. Healthy kidneys. High protein is not advised with kidney disease (see NIDDK guidance on eating with CKD). Alternative: choose the kidney option and follow your doctor.
7. The 0.8 conversion fits everyone. The lean-mass method assumes 20% body fat for the conversion. Alternative: compare both methods and pick the one closer to your situation.

This protein intake calculator turns your details into a daily protein target of ___. Run the calculator above to see your own summary here.

Every protein number is an estimate. Treat it as a daily average and adjust for how you train and recover.

Come back to this protein intake calculator whenever your weight, goal, age or health changes.

More free StatsUnlock calculators to use alongside this protein intake calculator, from age and goal dates to measurement.

Adjusted body weight

A weight between your reference weight and your actual weight, used for protein when BMI is 30 or more.

Amino acids

The building blocks of protein; 9 must come from food.

BMI (body mass index)

Weight in kg divided by height in metres squared.

Body fat percentage

The share of your weight that is fat.

Body recomposition

Losing fat and gaining muscle at the same time.

Bulking

Eating above maintenance calories to gain muscle.

Calorie deficit

Eating fewer calories than you burn, which leads to weight loss.

Cutting

A calorie deficit used to lose fat while keeping muscle.

Fibre

Plant carbohydrate the body cannot digest; good for the gut and heart.

g/kg

Grams of protein per kilogram of body weight per day.

GLP-1 medicine

A prescription drug such as semaglutide that lowers appetite; tirzepatide works in a similar way.

Lean body mass

Everything in your body that is not fat: muscle, bone, organs and water.

Leucine

An amino acid that switches on muscle building; high in dairy, meat, eggs and whey.

Macronutrients (macros)

Protein, carbohydrate and fat, the nutrients that provide calories.

Muscle protein synthesis

The process of building new muscle protein after eating and training.

Protein intake calculator

A tool that estimates the grams of protein you need a day.

RDA (Recommended Dietary Allowance)

The daily amount that meets the needs of about 97% of healthy people; 0.8 g/kg for adult protein.

Reference weight

Body weight at a BMI of 22 for your height, from the Peterson equation.

Saturated fat

Fat mainly from animal foods and some oils; keep under 10% of calories.

TDEE (total daily energy expenditure)

All the calories you burn in a day.

Whey protein

A fast-digesting milk protein sold as powder.

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2. Deutz, N. E. P., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., Cederholm, T., Cruz-Jentoft, A., Krzymiński, Z., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Calder, P. C. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.007
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