How Much Protein Do You Actually Need Per Day?
The RDA says 0.8g/kg. Fitness influencers say 2.2g/kg. Science says the truth is in between.
The Recommended Dietary Allowance (RDA) of 0.8g per kg of body weight is the MINIMUM to prevent deficiency — not the optimal amount for health, muscle, or performance. Modern research paints a clearer picture.
The Evidence-Based Ranges
Sedentary adult: 0.8-1.0 g/kg (the RDA). Recreational exerciser: 1.2-1.4 g/kg. Strength training / muscle building: 1.6-2.2 g/kg. Weight loss (preserving muscle): 1.8-2.4 g/kg. Endurance athlete: 1.4-1.8 g/kg. A 75 kg person strength training needs 120-165g daily — nearly double the RDA.
Timing Matters Less Than You Think
The "anabolic window" (eat protein within 30 minutes of training) has been largely debunked. Total daily intake matters most. Distribute across 3-5 meals with 25-40g each for optimal muscle protein synthesis.
Can You Eat Too Much?
Healthy kidneys can handle up to 3.5 g/kg without issues according to research. The "protein damages kidneys" myth applies only to pre-existing kidney disease. For healthy people, higher protein is safe and beneficial.
Calculate your exact needs with our protein intake calculator and plan meals with the macro calculator.