How Much Protein Do I Need Per Day?
Quick Answer
More than the government tells you. The RDA of 0.36g/lb is a bare minimum to not fall apart, not what's optimal. For actually building or keeping muscle, aim for 0.7-1g per pound of body weight. That's 140-200g for a 200lb person. Yes, that's a lot. Yes, it matters.
Key Points
- RDA is minimum, not optimal. Ignore it.
- Target 0.7-1g per pound for serious results
- Trying to lose fat? Go higher, not lower
- Older adults need MORE protein, not less
- Spread it out across meals for best results
Detailed Answer
The RDA for protein is 0.8g/kg. That's what you need to not develop a clinical deficiency. It's not what's optimal. It's the nutritional equivalent of a C- grade.
Here's what actual research says works:
Building or keeping muscle: 1.6-2.2g/kg (0.7-1g/lb) Losing fat without losing muscle: 2.0-2.4g/kg. Even higher. Muscle preservation needs protein. Serious athletes: 1.8-2.5g/kg Over 65: At least 1.2-1.6g/kg (aging = harder to build muscle)
Simple rule that works: 1g per pound of your goal body weight. 180lb goal? 180g protein. Easy to remember.
Distribution matters too. 3-5 meals with 25-40g each beats cramming it all at dinner. Your body can only use so much at once for muscle building.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineProtein Requirements for Muscle: ISSN Position Stand
- reviewDietary Protein and Muscle Mass Meta-Analysis (2022)
- studyProtein Distribution and Muscle Protein Synthesis Study
Related Questions
In healthy kidneys? No. This myth won't die, but research up to 2.5g/kg shows no kidney damage in healthy people. Got existing kidney disease? Different story. Talk to your doctor.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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