Protein targets that match the evidence

The evidence in one sentence

For lifters, the research converges on roughly1.6–2.2 g of protein per kg of body weight per day(about 0.7–1.0 g/lb), with the higher end earning its keep during fat loss, when protein defends lean mass against the deficit. Morton's meta-analysis found gains plateauing around the middle of that range for most; the ISSN position stand and contest-prep guidance support pushing higher when dieting.

The app's actual defaults

Flexbound sets protein per pound of body weight, by goal. These are the shipped calculator values. They are versioned and overridable by methodology parameters without an app update:

Fat gets a floor of 0.3 g/lb for hormonal and dietary-adherence reasons, and carbohydrates fill the remaining calories. fuel for training is not an afterthought.

Why not more?

Because past the evidence range, extra protein mostly displaces carbohydrate and food you'd enjoy, without measurable additional muscle. The meta-regression is clear about diminishing returns. If you prefer eating higher protein, nothing breaks. The app won't pretend the extra grams are doing anabolic work the literature can't find.

Limits, stated plainly

Per-pound targets assume body weight is a reasonable anchor; at very high body-fat levels, anchoring to a lean-mass proxy would be more precise. That a refinement on our methodology roadmap. Distribution across meals matters less than daily totals for most lifters, which is why the app coaches the day, not the meal timer. And protein needs for endurance-heavy hybrid training run on separate rules.