Protein Intake Guide
The RDA of 0.36 g/lb prevents deficiency. It does not optimize anything. Here are the numbers that actually matter for body composition, sport, and aging.
- Trained adults targeting body composition do best at 0.7–1.0 g per lb of bodyweight (1.6–2.2 g/kg).
- During a calorie deficit, push to 1.0–1.2 g/lb to preserve muscle.
- Adults over 60 should aim for the higher end of any range — anabolic resistance increases with age.
- Distribute protein across 3–5 meals of ~30–50 g each for maximum muscle protein synthesis.
- Healthy kidneys are unaffected by high protein intake. Existing kidney disease is a different story — talk to a doctor.
Protein targets by goal
| Population | g/lb bodyweight | g/kg bodyweight |
|---|---|---|
| Sedentary adult (no goal) | 0.5–0.7 | 1.1–1.5 |
| Recreational lifter, maintenance | 0.7–0.9 | 1.6–2.0 |
| Lifter bulking | 0.8–1.0 | 1.8–2.2 |
| Lifter cutting | 1.0–1.2 | 2.2–2.6 |
| Endurance athlete | 0.6–0.8 | 1.3–1.8 |
| Adult 60+ | 0.7–1.0 | 1.5–2.2 |
Use lean body mass instead of total bodyweight if you're significantly above ~25% body fat (men) or ~32% (women) — protein need scales with the tissue you have, not the fat you carry.
Why higher protein during a cut?
A calorie deficit forces your body to break down both fat and lean tissue for fuel. Adequate protein and resistance training are the two levers that tilt that ratio toward fat. Studies in trained subjects on aggressive cuts consistently show better lean-mass retention at 2.3–3.1 g/kg vs the standard 1.6–2.0.
Distribution: meal size matters
Muscle protein synthesis rises and falls in waves after each meal, not as a flat 24-hour line. Each meal of ~30–50 g of protein (about 0.4 g/lb) maximally triggers synthesis. So 4 meals × 40 g beats 2 meals × 80 g, even at the same daily total. Practical guideline: 3–5 protein-anchored meals per day, each containing a real serving of meat, fish, eggs, dairy or soy.
High-protein food reference
| Food (100 g raw unless noted) | Protein (g) | Calories |
|---|---|---|
| Chicken breast | 31 | 165 |
| Top sirloin (lean) | 29 | 175 |
| Salmon (Atlantic) | 20 | 208 |
| Cod | 18 | 82 |
| Whole egg (1 large, 50 g) | 6 | 72 |
| Greek yogurt 0% (170 g cup) | 17 | 100 |
| Cottage cheese 1% (100 g) | 12 | 72 |
| Whey isolate (1 scoop, 30 g) | 25 | 110 |
| Tofu, firm | 8 | 76 |
| Tempeh | 19 | 192 |
| Lentils, dry | 25 | 352 |
| Black beans, dry | 21 | 341 |
Plant proteins are real proteins. They tend to be slightly less leucine-rich, so plant-based eaters often do well aiming for the higher end of the range and including legumes/soy at most meals.
Common protein questions
Will high protein hurt my kidneys?
Decades of trials in healthy adults find no kidney harm from intakes up to 3+ g/kg. The "high protein damages kidneys" idea comes from advice for people with existing kidney disease, where intake should be controlled — those folks should follow medical guidance.
Is there a maximum your body can use per meal?
The old "20 g per meal" cap was a misread of the data. Larger doses are absorbed and used; the synthesis response just plateaus around 0.4 g/lb per meal. Eating 80 g in one sitting isn't wasted — it just doesn't double the response.
Whey vs casein vs plant?
Quality matters most when total daily protein is low. At 0.8+ g/lb, source becomes a small variable. Whey digests fastest, casein slowest, plant proteins (if blended) sit in between.
Does protein "make you bulky"?
No. Resistance training builds muscle. Protein is the raw material. Without the training stimulus, extra protein just gets used as energy or excreted.
Building a high-protein day on a budget
Protein doesn't have to be expensive. A sample 180 g protein day under $8/day in most US/UK markets:
- Breakfast: 4 whole eggs (24 g) + 200 g cottage cheese (24 g) = 48 g for ~$2
- Lunch: 150 g canned tuna (35 g) + 80 g dry lentils cooked (20 g) = 55 g for ~$2
- Snack: 1 scoop whey (25 g) = 25 g for ~$1
- Dinner: 200 g chicken thigh (50 g) + 100 g Greek yogurt (10 g) = 60 g for ~$3
Total: ~188 g protein. Eggs, cottage cheese, canned fish, lentils and whey are the cheapest grams of protein on the planet.
Plant-based protein strategy
Hitting 0.8+ g/lb on plants is harder but doable. Anchor each meal around tofu, tempeh, edamame, seitan, lentils, or a soy-based meat substitute. Add whey alternatives like soy isolate or pea protein for shakes. Combine grains and legumes across the day to cover the amino acid spectrum (the "complete protein at every meal" rule turned out to be incorrect — daily totals matter, not per-meal completeness).
Older adults — push the upper end
Anabolic resistance — the reduced muscle protein synthesis response per gram of protein — increases with age. Adults over 60 should aim for 0.9–1.0 g/lb at minimum, distributed across 3–4 protein-anchored meals (35–45 g each), and pair it with resistance training. The combination meaningfully slows sarcopenia. The "old people don't need much protein" idea has been outdated for at least a decade.