How much protein do you actually need?
The RDA of 0.8 g/kg prevents deficiency — it is a floor, not a target. For body composition, sports-nutrition consensus lands on 1.2–2.2 g per kg depending on the goal, with the highest intakes during fat loss, when protein's job is defending muscle while calories drop. Above ~2.2 g/kg, benefits plateau for nearly everyone.
Protein-rich foods (per 100 g cooked)
| Food | Protein | Calories |
|---|---|---|
| Chicken breast | 31 g | 165 |
| Tuna / fish | 26–29 g | ~130 |
| Paneer / cottage cheese | 11–18 g | ~100–265 |
| Eggs (2 large) | 13 g | 155 |
| Greek yogurt | 10 g | 59 |
| Lentils / beans | 8–9 g | ~115 |
| Tofu (firm) | 8 g | 76 |
Spreading it through the day
Muscle protein synthesis responds best to 25–40 g doses spread across 3–5 meals rather than one giant dinner. The "anabolic window" after training is wider than gym folklore claims — protein within a couple of hours of training is a reasonable habit, not an emergency. Convert your daily calories into full macro targets with the macro calculator.
Safety note: these targets are for healthy adults. Anyone with kidney or liver disease should set protein intake with their doctor before increasing it.
Sources & references
- Morton RW, et al. A systematic review of protein supplementation on resistance training–induced gains. Br J Sports Med. 2018;52:376–384.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Phillips SM, Van Loon LJ. Dietary protein for athletes. J Sports Sci. 2011;29(S1):S29–S38.