Protein intake refers to the total grams of protein consumed each day. The recommended dietary allowance (RDA) is 0.8 g per kg of body weight for sedentary adults, but active individuals need significantly more.
Recommended Ranges
- Sedentary adults: 0.8 g/kg/day
- Active/recreational: 1.2–1.4 g/kg/day
- Strength athletes: 1.6–2.2 g/kg/day
- Weight loss: 1.6–2.4 g/kg/day (preserves muscle)
Timing
Distribute protein evenly across 3–5 meals (20–40 g per meal) for optimal muscle protein synthesis.
Can You Eat "Too Much" Protein?
For healthy adults with normal kidney function, research has not shown that high protein intake (even up to 2.2+ g/kg/day) causes kidney damage. The often-cited concern applies primarily to people with pre-existing kidney disease, who should follow their doctor's specific guidance rather than general fitness recommendations.
Protein Quality Matters Too
Complete proteins (containing all 9 essential amino acids — meat, eggs, dairy, soy) are used more efficiently by the body than incomplete plant proteins eaten alone. Plant-based eaters can still hit complete amino acid profiles by combining sources (rice + beans, for example) across the day.