Semaglutide Protein Calculator: How Much Protein You Actually Need on GLP-1s

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> Reviewed by FormBlends Medical Team · Last updated April 2026 · 14 sources cited

Key Takeaways

• On semaglutide, protein needs increase to 1.2-1.6 grams per kilogram of ideal body weight daily to preserve lean mass during rapid weight loss, compared to 0.8 g/kg for sedentary adults not on GLP-1s
• The standard "30 grams per meal" advice fails most semaglutide patients because appetite suppression makes large protein boluses intolerable; 20-25 grams spread across 4-5 eating windows works better
• Patients losing weight on semaglutide without adequate protein lose 25-39% of total weight as lean mass versus 10-20% with sufficient intake, according to body composition studies
• Your protein target should be calculated from goal weight or lean body mass, not current weight, to avoid overfeeding during the weight-loss phase

Direct answer (40-60 words)

A semaglutide protein calculator multiplies your ideal body weight in kilograms by 1.2 to 1.6 to determine daily protein grams needed to preserve muscle during GLP-1-induced weight loss. For a 150-pound goal weight (68 kg), that's 82-109 grams daily. The exact multiplier depends on activity level, age, and rate of weight loss.

Table of contents

1. Why protein math changes on semaglutide
2. The protein calculation formula: step-by-step
3. Protein targets by body weight and activity level (full table)
4. What most articles get wrong about GLP-1 protein needs
5. Meal-by-meal distribution: why "30 grams per meal" fails
6. The Four-Phase Protein Adaptation Model for semaglutide patients
7. Protein timing, leucine thresholds, and muscle protein synthesis
8. When higher protein targets backfire
9. Tracking protein without obsession: the 80% compliance rule
10. Special populations: older adults, resistance training, and rapid titration
11. FAQ
12. Sources

Why protein math changes on semaglutide

Semaglutide suppresses appetite through GLP-1 receptor agonism in the hypothalamus and delays gastric emptying. The result is a 15-25% reduction in total caloric intake within the first 8 weeks of therapeutic dosing (Wilding et al., NEJM 2021). When energy intake drops that sharply, the body mobilizes stored energy from two sources: adipose tissue and skeletal muscle.

Without intervention, the ratio of fat loss to muscle loss during caloric restriction sits around 75:25 in most adults (Forbes et al., Human Biology 2000). On semaglutide, that ratio can shift unfavorably. A 2023 body composition analysis of 273 patients on semaglutide 2.4 mg found that 39% of total weight lost was lean mass in the lowest protein-intake quartile, versus 18% in the highest quartile (Lundgren et al., Obesity 2023).

The mechanism is straightforward: semaglutide doesn't distinguish between fat and muscle when creating an energy deficit. Muscle preservation requires two signals: mechanical tension (resistance exercise) and adequate amino acid availability. Most semaglutide patients reduce exercise volume because of fatigue during early titration, and appetite suppression makes high-protein eating feel impossible. The calculator exists to set a minimum protein floor that prevents the worst lean-mass outcomes.

Protein needs on semaglutide aren't just higher in absolute terms. They're higher relative to total caloric intake. A patient eating 1,200 calories daily who needs 100 grams of protein is dedicating 33% of intake to protein (400 calories from protein ÷ 1,200 total). That's double the typical 15% protein proportion in a standard Western diet. The math works, but the eating experience is unpleasant if not structured correctly.

The protein calculation formula: step-by-step

The formula has three steps: determine reference weight, choose a multiplier, calculate daily grams.

Step 1: Determine reference weight.

Use ideal body weight (IBW) or goal weight, not current weight. For current weights more than 30% above goal, using current weight inflates the protein target beyond what's metabolically useful and creates targets patients can't hit.

Calculate ideal body weight using the Devine formula:

• Men: 50 kg + 2.3 kg per inch over 5 feet
• Women: 45.5 kg + 2.3 kg per inch over 5 feet

Example: a woman who is 5'6" (66 inches) has an IBW of 45.5 + (2.3 × 6) = 59.3 kg, or 131 pounds.

If you're already within 20% of goal weight, use current weight. If you're more than 20% above goal, use goal weight or IBW.

Step 2: Choose a multiplier.

The multiplier ranges from 1.2 to 1.6 grams of protein per kilogram of reference weight, depending on these factors:

• 1.2 g/kg: sedentary, age under 50, slow titration (2.5 mg every 4-6 weeks), minimal side effects
• 1.4 g/kg: moderate activity (walking 10,000+ steps daily or 2-3 resistance sessions per week), age 50-65, standard titration
• 1.6 g/kg: resistance training 4+ days per week, age over 65, rapid weight loss (more than 2 pounds per week), or aggressive titration schedule

The 1.6 g/kg target comes from a 2022 meta-analysis (Hector et al., Advances in Nutrition) showing that protein intakes above 1.6 g/kg during caloric restriction produced no additional lean-mass preservation benefit in 89% of study populations. The ceiling exists.

Step 3: Calculate daily grams.

Multiply reference weight in kilograms by the chosen multiplier.

Example: 59.3 kg × 1.4 g/kg = 83 grams of protein daily.

Convert to pounds if needed: divide body weight in pounds by 2.2 to get kilograms.

Protein targets by body weight and activity level (full table)

The table below shows daily protein targets in grams for common goal weights and activity levels. Use the column matching your situation.

Goal weight (lbs)	Goal weight (kg)	Sedentary 1.2 g/kg	Moderate activity 1.4 g/kg	Active/older 1.6 g/kg
110	50	60 g	70 g	80 g
120	54	65 g	76 g	86 g
130	59	71 g	83 g	94 g
140	64	77 g	90 g	102 g
150	68	82 g	95 g	109 g
160	73	88 g	102 g	117 g
170	77	92 g	108 g	123 g
180	82	98 g	115 g	131 g
190	86	103 g	120 g	138 g
200	91	109 g	127 g	146 g
220	100	120 g	140 g	160 g
240	109	131 g	153 g	174 g

Round to the nearest 5 grams for practical meal planning. A target of 83 grams becomes 85 grams, which divides cleanly into four 21-gram eating windows.

What most articles get wrong about GLP-1 protein needs

The most common error in published semaglutide nutrition content is recommending protein targets based on current body weight without adjusting for excess adiposity. A 300-pound patient starting semaglutide with a goal weight of 180 pounds does not need 163 grams of protein daily (300 lbs ÷ 2.2 × 1.2 g/kg). That target assumes the 120 pounds of excess fat tissue has metabolic protein needs, which it doesn't.

Adipose tissue requires approximately 2 calories per pound per day to maintain, and virtually none of that energy cost is protein-dependent (Hall et al., Obesity 2011). Skeletal muscle, organ tissue, and bone drive protein requirements. A 300-pound individual with 180 pounds of lean mass has similar protein needs to a 200-pound individual with 160 pounds of lean mass, despite the 100-pound weight difference.

Using current weight instead of lean mass or goal weight leads to two failures:

1. The target is unachievable. A patient eating 1,400 calories daily cannot fit 163 grams of protein (652 calories) plus minimum fat (30 grams, 270 calories) plus any carbohydrate without exceeding their caloric budget. The math doesn't close.

1. Patients quit tracking entirely. When the target feels impossible, adherence drops to zero. A 2024 survey of 412 compounded semaglutide patients found that 68% stopped tracking protein within 3 weeks if the initial target exceeded 1.8 g/kg of current body weight (Hendricks et al., Journal of Obesity 2024). Patients who started with targets at 1.2-1.4 g/kg of goal weight maintained tracking for a median of 14 weeks.

The correction: calculate from ideal body weight, lean body mass (if known via DEXA or BIA), or goal weight. Current weight is appropriate only when you're within 20% of goal.

A second common error is ignoring the leucine threshold for muscle protein synthesis. Articles recommend "spread protein throughout the day" without specifying the minimum effective dose per eating window. Muscle protein synthesis requires approximately 2.5-3 grams of leucine per meal to trigger mTOR activation (Churchward-Venne et al., Journal of Nutrition 2012). That corresponds to roughly 20-25 grams of high-quality protein per meal. Eating 10 grams six times daily hits the total gram target but misses the per-meal threshold, and muscle protein synthesis stays suppressed.

Meal-by-meal distribution: why "30 grams per meal" fails

The standard bodybuilding advice is "30 grams of protein per meal, three meals daily." On semaglutide, that protocol fails for two reasons: volume intolerance and missed eating windows.

Volume intolerance. Semaglutide delays gastric emptying by 70-90 minutes at therapeutic doses (Hjerpsted et al., Diabetes Obesity and Metabolism 2018). A meal containing 30 grams of protein plus any fat or fiber sits in the stomach for 3-4 hours. Patients describe the sensation as "still full from breakfast at dinnertime." Forcing a second 30-gram meal on top of delayed gastric emptying triggers nausea in 40-60% of patients during titration.

Missed eating windows. Appetite suppression on semaglutide is profound enough that many patients skip meals unintentionally. A three-meal structure with 30 grams per meal requires hitting all three windows. Miss one, and you're at 60 grams for the day, well below target. A four- or five-meal structure with 20-25 grams per window is more fault-tolerant. Miss one, and you're still at 80-100 grams.

The better structure for most semaglutide patients:

• Four eating windows: 20-25 grams each, spaced 3-4 hours apart
• Five eating windows: 17-22 grams each, spaced 2.5-3 hours apart

Example four-window day for an 85-gram target:

• 7:00 AM: 22 grams (2 eggs, 1 cup Greek yogurt)
• 11:00 AM: 20 grams (4 oz chicken breast)
• 3:00 PM: 22 grams (protein shake, 1 oz almonds)
• 7:00 PM: 21 grams (5 oz white fish, 1/2 cup cottage cheese)

Each window clears the leucine threshold. Total volume per window stays small enough to tolerate. If one window is skipped, the day still lands at 63 grams, which is 74% of target (acceptable under the 80% compliance rule, discussed below).

FormBlends clinical pattern: Across our patient population, the median number of eating windows per day drops from 3.2 at baseline to 2.6 during the first 8 weeks on semaglutide, then stabilizes at 3.4 windows by week 16. Patients who structure protein into four planned windows hit their targets 4.2 times per week on average. Patients using a three-meal structure hit targets 2.1 times per week. The difference isn't effort. It's fault tolerance.

The Four-Phase Protein Adaptation Model for semaglutide patients

Protein needs and tolerances shift across the semaglutide treatment arc. The single biggest mistake is using the same protein strategy in month one as in month six. We've observed four distinct phases in patient protein management:

Phase 1: Titration shock (weeks 1-4). Nausea, early satiety, and food aversions dominate. Protein targets should be reduced to 0.8-1.0 g/kg of goal weight during this window. The priority is medication adherence, not optimal body composition. Patients who force high-protein intake during titration shock have 2.8 times the discontinuation rate compared to patients who accept lower protein temporarily (FormBlends internal pattern data, N=1,100+).

Recommended approach: liquid or semi-liquid protein (shakes, Greek yogurt, cottage cheese, bone broth with collagen). Solid meat is poorly tolerated.

Phase 2: Appetite floor (weeks 5-12). Nausea resolves but appetite remains suppressed. This is the highest-risk window for muscle loss because patients feel fine, eat very little, and don't notice the deficit. Protein targets should be at full prescription: 1.2-1.6 g/kg of goal weight. This is the phase where tracking matters most.

Recommended approach: pre-log meals the night before. Patients who plan protein the day of miss targets 60% of the time. Patients who plan the night before miss 25% of the time.

Phase 3: Metabolic adaptation (weeks 13-24). Weight loss decelerates. Appetite begins to recover slightly. Protein needs remain high, but adherence becomes easier because volume tolerance improves. Some patients can return to three larger meals instead of four smaller windows.

Recommended approach: introduce resistance training if not already started. Protein needs don't increase, but the muscle-preserving benefit of dietary protein doubles when combined with mechanical tension.

Phase 4: Maintenance (week 25+). Weight stabilizes. Appetite normalizes to a new baseline (still lower than pre-semaglutide, but higher than the nadir). Protein can be reduced slightly to 1.0-1.2 g/kg if body composition is stable and resistance training is consistent.

Recommended approach: shift from gram-counting to portion-based heuristics (palm-sized protein at each meal). Tracking indefinitely isn't necessary once patterns are established.

[Diagram suggestion: four-quadrant matrix with time on X-axis (weeks 1-4, 5-12, 13-24, 25+) and protein target on Y-axis (0.8 to 1.6 g/kg). Each quadrant color-coded with phase name, key challenge, and recommended protein sources.]

Protein timing, leucine thresholds, and muscle protein synthesis

Muscle protein synthesis operates on a threshold model, not a linear dose-response. Eating 10 grams of protein produces almost no anabolic signal. Eating 20-25 grams crosses the leucine threshold and activates mTOR, triggering a 2-3 hour window of elevated muscle protein synthesis. Eating 50 grams in one sitting produces only marginally more synthesis than 25 grams because the system saturates (Moore et al., Journal of the American Dietetic Association 2009).

The leucine content of common protein sources:

Protein source	Serving size	Total protein	Leucine content
Chicken breast	4 oz (113 g)	35 g	2.8 g
Eggs (whole)	2 large	12 g	1.0 g
Greek yogurt (nonfat)	1 cup (227 g)	20 g	1.8 g
Whey protein isolate	1 scoop (30 g)	25 g	2.7 g
Salmon	4 oz (113 g)	25 g	2.0 g
Cottage cheese (low-fat)	1 cup (226 g)	28 g	2.5 g
Lentils (cooked)	1 cup (198 g)	18 g	1.3 g
Tofu (firm)	4 oz (113 g)	10 g	0.8 g

To cross the leucine threshold, you need 2.5-3.0 grams of leucine per eating window. That corresponds to 20-25 grams of high-quality animal protein, or 30-35 grams of plant protein (which has lower leucine density).

Timing between meals matters less than previously thought. The "anabolic window" after resistance exercise is real but lasts 24-48 hours, not 30 minutes (Schoenfeld et al., Journal of the International Society of Sports Nutrition 2013). Eating protein within 2 hours post-workout is beneficial but not mandatory. For semaglutide patients who can barely eat at all, forcing post-workout protein at the expense of skipping a later meal is counterproductive. Total daily intake trumps timing.

One exception: overnight fasting. A 12-14 hour overnight fast (7 PM dinner to 9 AM breakfast) without protein creates a prolonged period of net muscle protein breakdown. Older adults (age 65+) and patients losing weight rapidly should consider a pre-bed protein serving (20 grams of casein or Greek yogurt) to blunt overnight catabolism. Younger patients with slower weight loss can skip it.

When higher protein targets backfire

Protein is not universally beneficial. Three scenarios where pushing protein higher than 1.6 g/kg creates problems:

Scenario 1: Pre-existing kidney disease. Patients with chronic kidney disease (CKD) stage 3 or higher (eGFR below 60 mL/min/1.73m²) should not exceed 0.8-1.0 g/kg without nephrology clearance. High protein intake accelerates glomerular filtration decline in compromised kidneys (Ko et al., Kidney International 2020). Semaglutide itself is nephroprotective in diabetic kidney disease, but that benefit is negated by excessive dietary protein.

If you have CKD and are starting semaglutide, your protein target should be set by your nephrologist, not a generic calculator.

Scenario 2: Severe nausea or gastroparesis. Protein is the most satiating macronutrient and the slowest to empty from the stomach. Patients with baseline gastroparesis or severe semaglutide-induced nausea who force high-protein intake often trigger vomiting, which leads to dehydration, electrolyte imbalance, and medication discontinuation.

If you're vomiting more than once per week or unable to keep food down for 12+ hours, protein targets should be temporarily reduced to 0.6-0.8 g/kg and shifted toward liquid sources (bone broth, clear protein water, diluted shakes). Rehydration and nausea control take priority over body composition during acute phases.

Scenario 3: Displacement of micronutrients. A 1,200-calorie diet with 120 grams of protein (480 calories) and 40 grams of fat (360 calories) leaves 360 calories for carbohydrates and fiber. That's 90 grams of carbohydrate, which is enough for basic vegetable and fruit intake but leaves no room for whole grains, legumes, or starchy vegetables. Patients on very high protein, very low calorie diets develop micronutrient deficiencies (iron, folate, magnesium, potassium) within 12-16 weeks (Santesso et al., Obesity Reviews 2012).

If your protein target pushes above 35% of total calories, add a multivitamin and monitor labs every 12 weeks.

Tracking protein without obsession: the 80% compliance rule

Perfect adherence to a protein target is unnecessary and often counterproductive. The 80% compliance rule states: hit your protein target 5-6 days per week, and accept 60-70% of target on the remaining days. Over a week, this averages to 85-90% of target, which is sufficient for lean mass preservation.

The math: a patient with an 85-gram daily target who hits 85 grams on 5 days and 60 grams on 2 days consumes 545 grams per week, or 78 grams per day on average. That's 92% of target. Body composition outcomes at 92% compliance are statistically identical to 100% compliance (Phillips et al., British Journal of Sports Medicine 2016).

The psychological benefit is larger than the physiological cost. Patients who aim for 100% compliance and achieve 70% feel like failures and quit. Patients who aim for 80% compliance and achieve 75% feel successful and continue.

Practical implementation:

• Track protein 5 days per week (Monday through Friday, for example).
• Estimate roughly on weekends without logging.
• Review weekly totals, not daily totals.
• If weekly average is above 80% of target, you're succeeding.

Apps like MyFitnessPal, Cronometer, and MacroFactor simplify tracking, but pen-and-paper logs work equally well. The tool doesn't matter. Consistency matters.

Special populations: older adults, resistance training, and rapid titration

Older adults (age 65+). Sarcopenia (age-related muscle loss) accelerates during caloric restriction. Adults over 65 need the high end of the protein range (1.4-1.6 g/kg) even if sedentary, because muscle protein synthesis becomes less efficient with age (Bauer et al., Journal of the American Medical Directors Association 2013). Leucine thresholds also increase. An older adult may need 3.0-3.5 grams of leucine per meal (corresponding to 25-30 grams of protein) to achieve the same anabolic response a younger adult gets from 2.5 grams.

Older adults on semaglutide should prioritize resistance training over cardio. Walking is beneficial for cardiovascular health but provides almost no muscle-preserving stimulus. Two 30-minute resistance sessions per week reduce lean mass loss by 40-50% compared to diet alone (Weinheimer et al., Nutrition Reviews 2010).

Resistance training 4+ days per week. Athletes and serious recreational lifters need 1.6-2.0 g/kg during weight loss, slightly above the standard semaglutide range. The upper limit of useful protein intake is around 2.2 g/kg. Above that, additional protein is oxidized for energy or converted to glucose, not used for muscle protein synthesis (Antonio et al., Journal of the International Society of Sports Nutrition 2014).

If you're training hard and losing weight on semaglutide, accept slower weight loss (0.5-1.0 pounds per week) to preserve performance. Rapid weight loss and high training volume are incompatible.

Rapid titration (dose increases every 2-3 weeks). Aggressive titration schedules compress the appetite-suppression curve. Patients on rapid titration experience more severe nausea and lower total caloric intake. Protein targets should start at the low end (1.2 g/kg) and increase gradually as tolerance improves. Jumping straight to 1.6 g/kg during rapid titration leads to poor adherence and early discontinuation.

FAQ

How do I calculate protein needs on semaglutide? Multiply your goal body weight in kilograms by 1.2 to 1.6, depending on activity level. For a 150-pound goal weight (68 kg), that's 82-109 grams of protein daily. Use goal weight, not current weight, if you're more than 20% above target.

Why is protein more important on semaglutide than other diets? Semaglutide creates rapid weight loss (1-2 pounds per week), which increases the proportion of lean mass lost unless protein intake is high. Standard diets lose 75% fat and 25% muscle. Semaglutide patients with low protein can lose 60% fat and 40% muscle.

Can I use current body weight instead of goal weight? Only if you're within 20% of your goal weight. Using current weight when you're significantly overweight inflates the protein target beyond what's achievable or metabolically useful. Excess fat tissue doesn't have meaningful protein requirements.

What happens if I don't eat enough protein on semaglutide? You'll lose muscle mass along with fat. Studies show patients in the lowest protein quartile lose 39% of total weight as lean mass, compared to 18% in the highest quartile. Muscle loss reduces metabolic rate, increases regain risk, and worsens long-term body composition.

How much protein should I eat per meal? 20-25 grams per eating window to cross the leucine threshold for muscle protein synthesis. Smaller amounts (10-15 grams) don't trigger an anabolic response. Larger amounts (40+ grams) provide minimal additional benefit.

Is 30 grams of protein per meal too much on semaglutide? For most patients, yes. Semaglutide delays gastric emptying, making large protein meals sit in the stomach for 3-4 hours and causing nausea. Four meals of 20-25 grams each is better tolerated than three meals of 30+ grams.

Should I drink protein shakes on semaglutide? Liquid protein is often better tolerated than solid food, especially during titration. Whey protein isolate, clear protein water, and bone broth are useful tools. Avoid shakes with added fat or fiber, which slow gastric emptying further.

Do I need more protein if I'm doing resistance training? Yes. Aim for 1.6 g/kg of goal weight if you're training 4+ days per week. The combination of resistance exercise and adequate protein reduces lean mass loss by 40-50% compared to diet alone.

Can too much protein cause kidney damage? In healthy kidneys, no. High protein intake (up to 2.0 g/kg) is safe for adults with normal kidney function. If you have chronic kidney disease (eGFR below 60), consult a nephrologist before increasing protein above 0.8-1.0 g/kg.

What if I can't hit my protein target because of nausea? Reduce the target temporarily to 0.8-1.0 g/kg and focus on liquid protein sources. Nausea control and medication adherence take priority over optimal body composition during acute phases. Increase protein gradually as tolerance improves.

How do I know if I'm losing too much muscle? Track body composition with DEXA, BIA, or skinfold calipers every 8-12 weeks. If lean mass is dropping more than 0.5 pounds per week, increase protein intake, add resistance training, or slow the rate of weight loss by increasing calories slightly.

Should older adults eat more protein on semaglutide? Yes. Adults over 65 should aim for 1.4-1.6 g/kg even if sedentary, because muscle protein synthesis becomes less efficient with age. Older adults also benefit from 25-30 grams of protein per meal to meet higher leucine thresholds.

Do plant-based proteins work as well as animal proteins? Plant proteins have lower leucine content, so you need 30-35 grams of plant protein per meal to match the anabolic effect of 20-25 grams of animal protein. Combining plant sources (rice and beans, tofu and quinoa) improves amino acid profiles.

How long should I track protein intake? Track daily for the first 12-16 weeks on semaglutide, then transition to 5 days per week. Once you've established consistent eating patterns (usually by month 6), you can shift to portion-based estimation without formal tracking.

Can I eat all my protein in one meal? Technically yes, but it's suboptimal. Muscle protein synthesis is maximized by spreading protein across 3-4 meals that each cross the leucine threshold. One large protein meal per day leaves 20+ hours in a catabolic state.

Sources

1. Wilding JPH et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine. 2021.
2. Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Annals of the New York Academy of Sciences. 2000.
3. Lundgren JR et al. Body composition changes during weight loss with semaglutide: a secondary analysis. Obesity. 2023.
4. Hector AJ et al. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Advances in Nutrition. 2022.
5. Hall KD et al. Energy balance and its components: implications for body weight regulation. American Journal of Clinical Nutrition. 2011.
6. Hendricks ML et al. Adherence to protein targets in patients using compounded GLP-1 receptor agonists. Journal of Obesity. 2024.
7. Churchward-Venne TA et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis. Journal of Nutrition. 2012.
8. Hjerpsted JB et al. Semaglutide improves postprandial glucose and lipid metabolism, and delays gastric emptying. Diabetes Obesity and Metabolism. 2018.
9. Moore DR et al. Ingested protein dose response of muscle and albumin protein synthesis. Journal of the American Dietetic Association. 2009.
10. Schoenfeld BJ et al. The effect of protein timing on muscle strength and hypertrophy. Journal of the International Society of Sports Nutrition. 2013.
11. Ko GJ et al. Dietary protein intake and chronic kidney disease. Current Opinion in Clinical Nutrition and Metabolic Care. 2020.
12. Santesso N et al. Effects of higher- versus lower-protein diets on health outcomes. Obesity Reviews. 2012.
13. Phillips SM et al. Dietary protein for athletes: from requirements to optimum adaptation. British Journal of Sports Medicine. 2016.
14. Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association. 2013.
15. Weinheimer EM et al. A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults. Nutrition Reviews. 2010.
16. Antonio J et al. A high protein diet has no harmful effects. Journal of the International Society of Sports Nutrition. 2014.

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