How Much Protein Do I Really Need? The Science-Backed Guide

Ask a doctor how much protein you need, and they'll say '0.8g per kilogram of body weight.' That's the RDA (Recommended Dietary Allowance). But here's the problem: the RDA is designed to prevent deficiency, not optimize performance.

If you lift weights, play sports, or want to lose fat without losing muscle, you need significantly more.

The Real Numbers

Modern research suggests much higher intakes for active individuals:

• •**Sedentary**: 0.8-1.0g/kg (RDA baseline)
• •**Active/Fitness**: 1.4-1.8g/kg (0.6-0.8g/lb)
• •**Muscle Building**: 1.6-2.2g/kg (0.7-1.0g/lb)
• •**Fat Loss**: 1.8-2.7g/kg (0.8-1.2g/lb) to preserve muscle

Myth: Your Body Can Only Use 30g Per Meal

This is false. While muscle protein synthesis plateaus around 25-40g per meal (depending on body size), your body absolutely uses the excess protein for other functions like immune support, hormone production, and energy.

That said, spreading protein across 3-5 meals is ideal for maximizing muscle growth.

Myth: High Protein Damages Your Kidneys

No. This myth comes from studies on people with pre-existing kidney disease. For healthy individuals, high protein intake (even up to 2.2g/kg) does not harm kidney function. Dozens of studies confirm this.

Why Protein is King for Fat Loss

Protein is the most satiating macronutrient. It keeps you full longer, reducing overall calorie intake. It also has the highest thermic effect—your body burns 20-30% of protein calories just digesting it (vs. 5-10% for carbs/fats).

Most importantly, high protein during a calorie deficit preserves muscle mass. Without adequate protein, you lose muscle along with fat, which tanks your metabolism.

Vegan Protein: Is It Enough?

Yes, but you need to be strategic. Plant proteins are often 'incomplete' (missing one or more essential amino acids). Combine sources like rice + beans, or use vegan protein powders (pea, rice, hemp blends) to get all 9 essential amino acids.

Conclusion

The RDA is a bare minimum. If you're active, aim for at least 0.7-1.0g per pound of body weight. Use our calculator to find your personalized target, then track your intake for a few days to see where you stand.