How Much Protein Do You Really Need?

Protein is often called the most important macronutrient for fitness and for good reason.

The RDA vs. Practical Targets

• RDA (Recommended Dietary Allowance): 0.8 g/kg body weight per day (the minimum to avoid deficiency).
• For active individuals: 1.2–2.0 g/kg is recommended by the International Society of Sports Nutrition (ISSN) to support recovery, muscle gain, and fat loss.

Per-Meal Targets

Research suggests aiming for ~0.25 g/kg per meal (roughly 20–40 g depending on your size) to maximize muscle protein synthesis.

Real-World Example

If you weigh 190 lbs (86 kg):

• Minimum: ~70 g/day (RDA)
• Optimal range: 100–170 g/day (active, strength training)
• Spread across 3–4 meals: 25–40 g per meal

Food Sources

• Animal: chicken, fish, eggs, dairy
• Plant: lentils, tofu, tempeh, beans

References:

• ISSN Position Stand on Protein
• NIH ODS – Protein Fact Sheet
• Dietary Guidelines 2020–2025