Nutrition1 min read·Updated March 9, 2026
How Much Protein Do You Actually Need Per Day?
Evidence-based protein intake recommendations for weight loss, muscle building, and general health by goal.
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The RDA vs. Optimal Intake
The RDA for protein is 0.36g per pound (0.8g/kg) — the minimum to prevent deficiency, not the optimal amount for performance or body composition. Active adults benefit from 2–3× the RDA.
Protein by Goal
- Sedentary: 0.5–0.7g/lb (1.1–1.5g/kg)
- Fat loss (preserving muscle): 0.7–1.0g/lb (1.5–2.2g/kg)
- Muscle building: 0.7–1.0g/lb (1.5–2.2g/kg)
- Heavy training athletes: 0.8–1.2g/lb (1.8–2.6g/kg)
Best Sources
Complete proteins (all essential amino acids): chicken breast (~31g/100g), Greek yogurt (~17g/100g), eggs (~13g/100g), salmon (~25g/100g), beef (~26g/100g). Plant sources (combine for complete amino acids): lentils, tofu, edamame, quinoa.
Spreading Protein Across Meals
Maximize muscle protein synthesis by spreading protein across 3–4 meals (30–50g each) rather than eating it all at once. High-protein breakfasts are particularly effective for satiety and reducing total daily calories.
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Frequently Asked Questions
Can I eat too much protein?
For healthy adults, high protein intake is safe. Excess protein is converted to glucose or stored as fat. The concern about kidney damage applies only to those with pre-existing kidney disease.
Do I need protein supplements?
No — whole food sources are ideal. Supplements are convenient when hitting protein targets through food alone is difficult. They're equivalent to food protein for muscle building.