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The Morton 2018 meta-analysis identified 1.6 g/kg as the plateau for muscle gain in resistance-trained adults [9], and the Helms 2014 evidence-based guidance for adults in a calorie deficit recommends 2.3 to 3.1 g per kg of fat-free mass [10] that is per kg of FFM, not total bodyweight, so for a leaner athlete it lands above the 2.0 g/kg total-BW number

Author contributions LS is responsible for conceptualization and designing of the study, methodology, data analysis, interpretation of results, reviewing and editing the manuscript, visualization, project administration and Funding acquisition

The calculator instantly provides: Concentration (mg/mL and mcg/mL)

Early studies show up to 13% body weight reduction in three months

Nutr Res Rev 26(1):111 Li YV (2014) Zinc and insulin in pancreatic beta-cells