How Much Protein Do You Actually Need Per Day?
The RDA says 0.36g per pound. Science says that is not enough. Here is what the research actually recommends.
The Recommended Daily Allowance of 0.36g per pound (0.8g/kg) is the MINIMUM to prevent deficiency — not the optimal amount for health, muscle, or body composition. Current research supports significantly higher intakes for active people.
Evidence-Based Recommendations
Sedentary adults: 0.5-0.6g per pound (adequate but not optimal). Active adults: 0.7-0.8g per pound (supports muscle maintenance). Strength training: 0.8-1.0g per pound (supports muscle growth). Fat loss: 1.0-1.2g per pound (preserves muscle during deficit). A 170-pound person doing strength training needs 136-170g daily — roughly double the RDA.
Does High Protein Damage Kidneys?
In healthy adults, no. Multiple meta-analyses confirm that protein intakes up to 1.5g per pound show no kidney damage in people without pre-existing kidney disease. The kidney concern applies only to those with existing renal issues. For everyone else, the bigger risk is eating too little protein, especially after age 40 when muscle loss accelerates.