Your Actual Protein Needs

The protein conversation got hijacked by companies selling powder. The truth sits in the middle. The recommended daily allowance of 0.8g per kilogram is meant to cover the basic needs of nearly all healthy adults, but it is not necessarily the best target for athletes, older adults, or people trying to build or preserve muscle.

Many active adults do well on 1.2 to 1.6 grams per kilogram of body weight a day. Athletes and people over 65 may push toward 2.0 grams, since aging muscle responds less to each gram. Above that, more protein usually adds little for muscle building, though individual needs vary; people with kidney disease or medical protein limits should follow clinician guidance.