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Protein for Body Recomposition: Use Grams per Kilogram
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Body recomposition aims to improve the balance of muscle and fat, so protein should be considered alongside resistance training and energy intake. Grams per kilogram make the assumption clearer than an unexplained percentage.
A practical example
| Check | How to apply it |
|---|---|
| 70 kg at 1.4 g/kg | 98 g/day |
| 70 kg at 1.6 g/kg | 112 g/day |
| 70 kg at 2.0 g/kg | 140 g/day |
Compare two transparent reference factors
For a 70 kg adult, 1.4 g/kg equals 98 g protein and 2.0 g/kg equals 140 g. Those values illustrate the exercise range discussed in the ISSN position stand. They are not a guarantee of recomposition or an instruction for every medical situation.
A daily example of 112 g could be divided into three meals of about 37 g, or distributed differently to suit appetite.
Define more than a scale goal
Track training progress and how consistently meals provide protein. Scale weight alone cannot separate muscle, fat and water. Do not lower calories aggressively merely because scale weight is stable while strength and measurements are changing.
