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 |
| 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.
Practical guide for using this result
How to read the range
The lower end may suit general health and maintenance; the upper end is more relevant during energy restriction, ageing or demanding resistance training.
Per-meal planning
Divide the daily target by the number of meals, then adjust portions so each meal contains a meaningful source rather than relying on one shake.
Special situations
Older adults, athletes, pregnancy and medical conditions may need advice based on body size, kidney function and total diet.
How to make a protein target practical
The target works best when it is distributed across meals and comes from varied foods. Supplements can help convenience, but they are not the foundation of the plan.
Build a visible source into each meal
Use eggs, dairy, fish, lean meat, tofu, soy, beans or lentils in a portion large enough to contribute meaningfully. This reduces the need for a large evening catch-up.
Pair the target with enough energy
Protein cannot fully compensate for severe calorie restriction, poor sleep or inadequate training recovery. Carbohydrate also supports hard training.
Use medical context
Kidney or liver disease, pregnancy and some gastrointestinal conditions may change an appropriate target. Discuss major increases with a qualified professional.
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.