Find your optimal daily protein intake based on your body weight, activity level, and fitness goals. Science-backed ranges from sports nutrition research.
The U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, this number represents the minimum to prevent deficiency, not the optimal amount for health, fitness, or body composition. A large body of sports nutrition research supports significantly higher intakes for active individuals.
The International Society of Sports Nutrition (ISSN) position stand recommends 1.4 to 2.0 grams per kilogram for most exercising individuals. For those focused on building or maintaining muscle, 1.6 to 2.2 g/kg is considered optimal. During a calorie deficit (fat loss), even higher intakes of 2.0 to 2.4 g/kg help preserve lean mass.
Muscle building: Research consistently shows that 1.6 g/kg is the point of diminishing returns for muscle protein synthesis. Going up to 2.2 g/kg provides a buffer for individual variation and hard training phases. Above 2.2 g/kg, additional protein offers minimal extra benefit for most people.
Fat loss: Higher protein intakes during a calorie deficit help preserve muscle mass and increase satiety. Studies show 2.0 to 2.4 g/kg of body weight provides the best balance of muscle preservation and fat loss. Protein also has the highest thermic effect of food, meaning your body burns more calories digesting it compared to carbs or fats.
Endurance athletes: Endurance training increases amino acid oxidation, so protein needs are moderately elevated. The range of 1.2 to 1.6 g/kg supports recovery without excessive protein that may displace needed carbohydrates.
General health (sedentary): Even non-exercising adults benefit from more protein than the RDA. Research suggests 1.0 to 1.2 g/kg supports better body composition, satiety, and preservation of lean mass during aging.
Distributing protein evenly across meals (20-40g per meal) maximizes muscle protein synthesis throughout the day. Research by Mamerow et al. (2014) found that an even distribution of protein across three meals stimulated 24-hour muscle protein synthesis 25% more than a skewed pattern where most protein was consumed at dinner.
For healthy individuals, high-protein diets up to 2.2 g/kg are well-studied and safe. Multiple systematic reviews have found no evidence that high protein intake causes kidney damage in people without pre-existing kidney disease. However, individuals with chronic kidney disease should follow their physician's guidance on protein intake.