The Honest HardgainerAdult resistance training range
Protein calculator
Turn a 1.6–2.2 g/kg daily range into useful numbers, with an optional four-meal distribution.
Use the range, not just one number
At 70 kg, the range is 112–154 g per day. The default 1.8 g/kg target is a practical point within that range—not a threshold below which progress stops.
Total intake, food quality, training and adherence matter. People with kidney disease or medically prescribed diets should seek individual guidance.
Connect protein to the whole plan
Protein does not replace enough energy or progressive training. Pair this with the nutrition guide and calorie calculator.
Source
Iraki et al. (2019), off-season nutrition review.
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A practical system for the long game.
The Honest Hardgainer brings training, eating, recovery and consistency into one realistic framework.