How Much Protein Do You Need?
The RDA for protein is 0.36g per pound (0.8g/kg) of bodyweight — but this is the minimum to prevent deficiency, not the optimal amount for anyone who exercises. Research consistently shows higher intakes benefit body composition, recovery, and performance.
Evidence-Based Protein Ranges
Sedentary adults: 0.36-0.5g/lb (0.8-1.0g/kg). The RDA range. Sufficient if you don't train.
Recreational exercisers: 0.5-0.7g/lb (1.0-1.6g/kg). Supports recovery from moderate training.
Strength athletes (maintaining): 0.7-0.9g/lb (1.6-2.0g/kg). Well-supported by research for muscle maintenance and growth.
During a cut: 0.9-1.1g/lb (2.0-2.4g/kg). Higher protein preserves muscle during a calorie deficit. This is the most important time to keep protein high.
During a bulk: 0.7-0.9g/lb (1.6-2.0g/kg). Sufficient for muscle growth when calories are abundant. There's no evidence that going above 1g/lb provides additional benefit in a surplus.
Protein Timing
Total daily protein matters far more than timing. That said, spreading protein across 3-5 meals with at least 25-40g per meal is a reasonable practice. A serving near your training window (within a few hours) is sensible but not critical.
Can You Eat Too Much Protein?
For healthy individuals, protein intakes up to 1.5g/lb (3.3g/kg) have shown no adverse health effects in research. High-protein diets do not damage kidneys in people without pre-existing kidney disease. The practical limit is usually appetite and food cost, not safety.