Find out exactly how much protein you need each day based on your weight, activity, and goal.
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RDA (Minimum): The US RDA is 0.8g/kg body weight — sufficient for sedentary individuals to prevent deficiency. This is NOT optimal for people who exercise.
Active individuals: Research supports 1.6–2.2g/kg (0.7–1g/lb) for optimal muscle protein synthesis. Higher intakes (up to 2.4–3.1g/kg) during a calorie deficit help preserve lean mass.
Lean body mass basis: When body fat % is provided, recommendation is based on lean mass — more accurate because fat tissue has minimal protein needs.
Meal timing: 20–40g of protein per meal maximizes muscle protein synthesis. There's no significant benefit to spreading tiny amounts; each meal should have a meaningful protein dose.
Plant-based: Plant proteins generally have lower leucine content and bioavailability (~80% of animal protein). Vegans benefit from 10–25% higher total intake targets.
⚠️ These are science-based general guidelines. High protein intakes are safe for healthy individuals with normal kidney function. Consult a doctor if you have pre-existing kidney conditions.