The amount of protein you should eat each day depends on several factors, including your age, gender, activity level, and health goals.
General Protein Recommendations:
- For the average adult (sedentary lifestyle):
- The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.
- For active adults (exercising regularly):
- Research suggests that 0.73-1g/lb (1.6-2.2 g/kg) of body weight will optimize muscle mass gains. This is also important when eating in a calorie deficit to lose body fat as a way to ensure muscle mass is maintained.
- For older adults:
- Older adults may need more protein to help preserve muscle mass and strength as they age, particularly to prevent age-related muscle loss (sarcopenia). The RDA increases for older adults to consume 1.0–1.2 grams of protein per kilogram of body weight as a minimum.
To help reach the protein goal more easily, you can spread your protein intake throughout the day with ideally at least 3 protein feedings (PMID: 32321161, PMID: 33361498). Aim to include a source of protein in every meal and snack.