Ainmo Store — Amino acid and protein nutrition: the 9 | ainmostore.com

Daily protein and BCAA targets

Ainmo Store — Amino acid and protein nutrition: the 9 | ainmostore.com

The answer comes in three numbers: 0.8-2.0 g of protein per kilogram of body weight per day depending on training, about 0.4 g/kg per meal across four meals, and a 5-10 g scoop of 2:1:1 BCAA when a meal needs a leucine top-up. This guide shows the calculation, the split and the portions that deliver it.

Chronology

This page is not a supplement shop, a coaching plan or medical advice - it is an independent numeric reference and sells nothing.

1.6-2.0 g/kgin this record

Daily targets at a glance

Scroll the strip sideways — 6 cards.

Baseline

0.8 g/kg: the sedentary floor

Adults need at least 0.8 g of protein per kilogram per day before training is counted. At 70 kg that is 56 g daily.

Strength

1.6-2.0 g/kg for lifters

Strength athletes need 1.6-2.0 g/kg per day. A 70 kg lifter targets 112-140 g, split across four meals.

Endurance

1.2-1.4 g/kg for endurance

Endurance training raises the requirement to 1.2-1.4 g/kg per day. The multiplier, not appetite, sets the target.

Per meal

0.4 g/kg per sitting

The muscle-building dose is about 0.4 g/kg per meal - 20-40 g for most adults - repeated four times a day.

BCAA

5-10 g of 2:1:1 per serving

A 5-10 g scoop of 2:1:1 BCAA delivers 2.5-5 g of leucine. That meets or beats the 2-3 g synthesis trigger.

Window

30-60 minutes post-workout

The post-workout window runs 30-60 minutes after training. Useful, but the daily total of 1.6-2.0 g/kg decides the outcome.

Three figures to calculate before anything else

The numbers that decide the day

1.6-2.0 g/kgdaily protein for strength athletesAt 70 kg body weight that range means 112-140 g of protein per day.
0.4 g/kgprotein per meal for muscle buildingFor most adults this lands between 20 and 40 g per meal, repeated across four meals.
5-10 gtypical BCAA scoop at 2:1:1Half the blend is leucine, so one scoop supplies about 2.5-5 g of it.

How much protein per day do you need?

Multiply your body weight in kilograms by 0.8-2.0, depending on how you train.

The baseline for an adult is 0.8 g of protein per kilogram of body weight per day. A 70 kg adult therefore needs at least 56 g daily before any training is counted.

Endurance training raises the requirement to 1.2-1.4 g/kg, and strength training to 1.6-2.0 g/kg. For that same 70 kg person lifting weights, the target becomes 112-140 g per day.

The calculation scales linearly: at 90 kg the strength range is 144-180 g. Body weight is the only input the formula needs.

Protein per portion: foods and supplements compared

Protein and leucine delivered by standard servings, with quality scores where published.
SourceServingWhat the serving deliversQuality or trigger check
Whey protein isolate30 g scoop25-27 g protein, 1-2 g carbsPDCAAS 1.0
Cooked chicken breast100 gabout 31 g proteinComplete amino acid profile
Large egg1 eggabout 6 g proteinPDCAAS 1.0
Cooked lentils100 gabout 9 g proteinPlant source
Soy proteinvariescomplete plant profilePDCAAS 0.9-1.0
Gelatinanyno tryptophanPDCAAS 0
BCAA blend (2:1:1)5 g scoopabout 2.5 g leucineMeets the 2-3 g trigger
BCAA blend (2:1:1)10 g scoopabout 5 g leucineExceeds the 2-3 g trigger
Protein and leucine delivered by standard servings, with quality scores where published.

The method in three moves

Each move is a calculation you can redo with your own body weight.

Essential amino acidsBCAALeucine thresholdPDCAAS
The key terms of this guide, drawn to one scale

Common objections, answered with numbers

Do I still need BCAA if I already eat enough protein?
Usually it stops being a priority. If you hit 1.6-2.0 g/kg from complete sources like whey, eggs or chicken, each 20-40 g meal already carries leucine. BCAA is a top-up for meals that fall short of the 2-3 g leucine trigger, not a replacement for the daily total.
Will I waste my workout if I miss the 30-minute window?
No. The post-workout window is 30-60 minutes, but the figures are explicit that the daily total of 1.6-2.0 g/kg matters more than timing. A serving taken later still counts toward the total.
Can I count gelatin toward my daily protein?
Not as a complete protein. Gelatin scores 0 on PDCAAS because it contains no tryptophan, one of the nine essential amino acids. Build the daily total from sources like whey, casein, egg or soy at 0.9-1.0.
Is more than 2.0 g/kg per day better for muscle?
The reference range for strength athletes tops out at 2.0 g/kg per day. The per-meal guidance likewise caps at about 0.4 g/kg across four meals, and the figures used here set no target above that ceiling.