How much protein do I need per day?

Q: How much protein do I need per day?

The RDA minimum is 0.8g per kg of body weight (0.36g per lb). However, optimal intake depends on goals: sedentary adults 0.8-1g/kg, active adults 1.2-1.7g/kg, strength athletes 1.6-2.2g/kg, and those cutting calories 1.8-2.7g/kg to preserve muscle mass.

Q: What are the best sources of protein?

Complete protein sources (all essential amino acids): chicken, fish, eggs, dairy, lean beef. Plant-based complete proteins: soy, quinoa, buckwheat. Incomplete but complementary: beans + rice, hummus + pita. Protein supplements (whey, casein, plant-based) are convenient but whole foods should be the primary source.

Q: Can I eat too much protein?

For healthy individuals, up to 2.2g/kg (1g/lb) is safe long-term. Very high intake (>2.5g/kg) may strain kidneys in those with pre-existing kidney disease. Excess protein is either used for energy or converted to fat. It's very difficult to eat harmful amounts through food alone.

Q: When is the best time to consume protein?

Total daily intake matters most, but spreading protein across 3-5 meals (20-40g per meal) maximizes muscle protein synthesis. Post-workout protein (within 2 hours) supports recovery. A protein-rich breakfast helps with satiety throughout the day. Before bed, slow-digesting protein (casein) may benefit muscle recovery.

Q: How does protein help with weight loss?

Protein aids weight loss through several mechanisms: it has the highest thermic effect (20-30% of calories burned during digestion), increases satiety (keeping you full longer), preserves muscle during calorie deficits, and requires more calories to metabolize than carbs or fat. High-protein diets reduce overall calorie intake naturally.

Question

How much protein do I need per day?

Accepted Answer

The RDA is 0.8g per kg body weight. For athletes or muscle building, 1.6-2.2g per kg is recommended. For weight loss, 1.2-1.6g per kg helps preserve muscle.

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