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Work out BCAA and EAA doses from a leucine target, check them against WHO amino acid requirements, and see whole-food equivalents.
A BCAA and EAA dose calculator works backwards from a leucine target: you choose how much leucine you want in a serving, and it returns the grams of BCAA 2:1:1, 4:1:1, 8:1:1, EAA blend or protein powder that delivers it. Roughly 2.5 to 3 g of leucine per feeding is the amount usually associated with a maximal muscle protein synthesis response, and 10 to 15 g of total indispensable amino acids is the matching per-serving figure. It also shows the WHO/FAO/UNU adult daily requirements for all nine indispensable amino acids at your bodyweight, and how much chicken, whey, tofu or milk supplies the same leucine.
Open BCAA and EAA Dose Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
A BCAA at r:1:1 is r/(r+2) leucine by weight — the dose reflects the actual ratio on the label.
Separates the WHO daily requirement from the per-serving amount used to trigger muscle protein synthesis.
Flags that a branched-chain blend covers only 3 of the 9 indispensable amino acids.
For a 2.5 g leucine dose you need 5 g of a 2:1:1 BCAA, 3.8 g of a 4:1:1, or 3.1 g of an 8:1:1, because leucine makes up r/(r+2) of the powder at ratio r:1:1. That said, the leucine dose alone does not tell the whole story — the other indispensable amino acids need to be present too.
EAAs. Branched-chain amino acids supply only leucine, isoleucine and valine — 3 of the 9 indispensable amino acids — so the remaining six become limiting and the muscle protein synthesis response is smaller than from a complete EAA blend or a whole protein like whey. If you already eat enough total protein, neither supplement adds much.
About 2.5 to 3 g per feeding is the figure most commonly cited as the trigger for a maximal muscle protein synthesis response in adults. That comes with roughly 25-30 g of a high-quality protein such as whey, dairy, eggs, meat or fish.
The WHO/FAO/UNU 2007 adult reference values total 184 mg per kg bodyweight per day across the nine indispensable amino acids, including 39 mg/kg of leucine and 30 mg/kg of lysine. For a 75 kg adult that is about 13.8 g a day in total, which a normal protein intake covers comfortably. These are health requirements, not performance targets; a dietitian can advise on individual needs.
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