Nutrition
Daily protein
The RDA of 0.8 g/kg is the floor that prevents deficiency in sedentary adults. It gets quoted as a target constantly, and it is not one. If you train, your requirement is roughly double that.
Result
Breakdown
Worth knowing
- Spread intake across 3-4 meals of 25-40 g; a single large dose is less effective for muscle protein synthesis than the same total split up.
How this is calculated
Active ranges follow the joint position stand of the Academy of Nutrition and Dietetics, Dietitians of Canada and the ACSM (1.2–2.0 g/kg). The cutting range is expressed against lean mass, because in a deficit the requirement tracks the tissue being defended, not total body weight.
Common questions
Isn't 0.8 g/kg the recommended amount?
That figure is the RDA, which is the minimum that prevents deficiency in sedentary adults. It is a floor, not an optimum, and it gets quoted as a target constantly. If you train, the evidence supports roughly double it.
Why is the cutting target based on lean mass?
In a calorie deficit, protein is defending your existing muscle. That requirement tracks the tissue being defended, not your total body weight — so scaling off body weight substantially overshoots at higher body fat percentages. Enter a body fat figure and the target drops accordingly.
Does a high protein intake damage your kidneys?
In people with healthy kidneys, controlled trials have not shown harm at the intakes discussed here. Existing kidney disease is a different situation entirely, and protein intake there is something to set with your clinician rather than a calculator.
Does it matter how I spread it across the day?
Somewhat. Three to four servings of roughly 25-40 g stimulate muscle protein synthesis more effectively than the same total eaten in one sitting. The daily total still matters most.