Protein
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. Modeled intake is already substantial for training; no additional protein indicated, subject to portion confirmation.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Moderate. Quantity confidence: Chicken estimated; whole yogurt tub confirmed; fish can assumed. Body status: Unassessed.
FDA values describe food labels.
Protein
182 g counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 0.8 g/kg body weight (RDA) US National Academies · Per kg body weight; food and oral supplements | Not established US National Academies · Food and oral supplements | 50 g (DV) FDA · Adults and children 4+ Label %DV uses digestibility-corrected amino-acid score. Model: protein-quality correction not calculated. Label rule |
AMDR: 10–35% of energy. This is a planning range, not a toxicological limit. Original range assessment.
General adult RDA, not an agreed training protein target. Energy and training goals remain unset.
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 167.5–210.7 g. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| RT RT roast chicken meat and skin | 299 g estimated | 81.6 g | Generic USDA comparator |
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 53.4 g | Online label; package unverified |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 19 g | Reported package label |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 8 g | Reported package label |
| Banana | 472 g reported | 5.1 g | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 3.2 g | Reported package label |
| Hass avocado | 150 g assumed | 3 g | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 2.3 g | Generic USDA comparator |
| Raspberries | 170 g assumed | 2 g | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 1.6 g | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 1.5 g | Generic USDA comparator |
| Navel orange | 140 g assumed | 1.3 g | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Requirements and training goals are different references
Protein supplies amino acids for muscle and other tissues. Adult references: 0.8 g/kg/day RDA (about 62 g at 77 kg), 10–35% of energy AMDR, no established UL. Original protein requirement and upper-intake assessment, distribution-range assessment.
These are separate from the training question.
The current 2025–2030 US Dietary Guidelines separately give a protein serving goal of 1.2–1.6 g/kg/day, about 92–123 g at 77 kg. This is current food-policy guidance, not a revision of the RDA or a toxicity boundary. Current US guidelines, page 2
What resistance-training research adds
Morton and colleagues synthesized 49 trials with 1,863 participants. Added protein produced modest average improvements during resistance training. Their model estimated a fat-free-mass breakpoint at 1.62 g/kg/day, with a 95% confidence interval of 1.03–2.20. That uncertainty describes the estimated breakpoint; it is not a recommended range, an individual ceiling or proof that every gram above 1.62 is useless. The trials varied in age, starting diet and training, and do not settle needs during every calorie deficit or injury. Morton et al., 2018
The breakpoint analysis used 42 study arms and 723 participants; its segmented model was not significantly better than a linear model (P = .079). This adds another reason to treat 1.62 as an uncertain summary of these data. Original model and limitations
A conservative practical interpretation is that ordinary training diets often have room for benefit above the basic RDA, while escalation becomes less compelling once intake is already high. More protein is not a demonstrated solution for a painful shoulder.
What the latest log suggests
The saved model for my food log estimates 182 g/day, about 2.36 g/kg at 77 kg, with 168–211 g across its portion scenarios. Estimated chicken supplies 82 g, the confirmed whole yogurt tub 53 g and the drained sardine can 19 g. Chicken quantity and the provisional yogurt label drive much of the uncertainty. These estimates come from the latest report recorded October 10, 2026; its eating date is unconfirmed.
Attention: No change indicated for adding protein. The modeled intake is already substantial. Confirm portions before treating 182 g as exact. If reducing meal size would improve enjoyment, a smaller chicken or yogurt portion is reasonable to consider; it would affect energy, calcium and other nutrients as well. It should be an ordinary food choice, not a chase for the precise breakpoint.
Quality and timing without extra work
Chicken, fish and dairy provide useful amino-acid mixtures. Collagen and broth have different amino-acid profiles and should not silently replace these as equivalent muscle-building protein. Spreading enjoyable protein foods across the day can also make the food easier to finish; this log does not require a shake, amino-acid product or rigid eating schedule.
Kidney disease and relevant medical context are unreported. Research on healthy training adults does not certify a high-protein diet for someone with a condition requiring protein management.