The Science Behind Protein Requirements
Research shows that protein requirements vary significantly based on individual factors. The outdated RDA of 0.8g/kg was established to prevent deficiency, not to optimize health or performance. And so should be considered the very minimum amount of protein you should be consuming in a day.
Modern research suggests active individuals benefit from 1.2-1.6 g of protein per kilogram of body weight. Those in a caloric deficit looking to lose weight and change body composition may need even more to preserve muscle mass.
Protein Needs by Activity Level
- Bare Minimum (to prevent deficiency): 0.8 g per kg body weight
- Sedentary (little exercise): 1.2-1.4g per kg body weight
- Moderately active (3-4 workouts/week): 1.4-1.6g per kg body weight
- Very active (5+ workouts/week) & Want to Lose Body Fat & Gain Muscle: 1.4-2.0g per kg body weight
- Athletes/Bodybuilders: 2.0-2.2g per kg body weight
Adjusting for Your Goals
Building Muscle
If your goal is to increase your muscle mass, the key is to eat enough protein but to also add a slight calorie surplus, combined with resistance training, this will maximize muscle protein synthesis. This would put you in the 1.6 up to 2 grams of protein for every kg of ideal body weight.
Losing Weight
During weight loss, protein becomes even more important, as does resistance training. Ideally, you will lose body fat while either building or maintaining muscle mass. That requires you to eat enough protein so you stimulate muscle protein synthesis (1.2-1.6 g/kg ideal body weight), while also eating in a slight calorie deficit (300 calories less per day). Higher protein intake (2.0-2.2g/kg of ideal body weight) may be helpful to keep you satiated, rather than carbs which tend to increase your appetite.
Maintaining
For maintenance, moderate protein intake (1.2-1.4 g/kg) is sufficient to support muscle mass and overall health.
Protein Timing Tips
- Spread it out: Aim for 20-40g per meal, 3-5 times daily
- Post-workout: Consume protein within 2 hours after training
Protein Supplements
Most people can meet their protein needs through whole foods. Supplements like whey or plant-based protein powders are convenient but not necessary. They’re useful when you struggle to meet your goals through food alone
Food Suggestions
While you don’t have to get all your protein from one food, here is a sample of foods that all contain 30 grams of protein per serving.
| 5 oz/125 g salmon | 1 scoop protein powder | 1 can tuna | 5 eggs | 1 cup edamame | 2 cans sardines | 5 oz/150 g tempeh |
| 7 oz/200 grams firm tofu | 1.25 cups cottage cheese | 4 ounces/113 g chicken breast | 1 ⅔ cup cooked lentils | 5 ounces/125 g ground turkey | 1 ½ cups Greek yogurt | 4 ounces/113 g ground beef |
