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.