How much protein do you really need?
The official minimum (RDA) is 0.8 g per kg of body weight. That's enough to prevent deficiency, but research on people who train and diet points higher. Position stands from the International Society of Sports Nutrition recommend 1.4–2.0 g/kg for most exercising people, and toward the top of that range, or slightly above, while in a calorie deficit.
| Situation | g per kg | g per lb |
|---|---|---|
| Sedentary, general health | 0.8–1.0 | 0.36–0.45 |
| Active, general health | 1.2–1.6 | 0.55–0.73 |
| Fat loss + strength training | 1.6–2.2 | 0.73–1.0 |
| Muscle gain | 1.6–2.2 | 0.73–1.0 |
Why spread it across meals?
Your body builds muscle best when each meal has roughly 25–40 g of protein, rather than most of it in one dinner. Spreading it out also helps with hunger through the day.
What 25–30 g of protein looks like
- 100 g (3.5 oz) cooked chicken breast: about 31 g
- 1 cup (245 g) plain non-fat Greek yogurt: about 24 g
- 1 can (about 140 g drained) tuna: about 30 g
- 4 large eggs: about 25 g
- 1 scoop whey protein: 20–25 g
- 200 g firm tofu: about 30 g
If you have kidney disease or another medical condition, check with your doctor before raising your protein intake.