Understanding Your Protein Needs
Why Protein Matters
Protein is essential for building and repairing muscle, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails.
The 0.8-1.6g Rule
The RDA of 0.8g/kg is the minimum to prevent deficiency. Active individuals and those building muscle may need 1.2-1.6g/kg or even higher for athletes.
Protein by Goal
Frequently Asked Questions
How much protein do I need to build muscle?
Research suggests 1.6-2.2g of protein per kilogram of bodyweight for optimal muscle growth when combined with resistance training. The sweet spot for most people is around 1.6-1.7g/kg. Beyond 2.2g/kg, there's no additional benefit.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 2g/kg or more) is generally safe. However, those with kidney disease should consult a doctor. Very high protein intake may displace other important nutrients in your diet.
Is plant protein as good as animal protein?
Animal proteins are "complete," containing all essential amino acids. Most plant proteins are "incomplete" but can be combined (rice + beans) to get all amino acids. Soy, quinoa, and hemp are complete plant proteins.
When is the best time to eat protein?
Distribute protein evenly across meals (20-40g per meal) for optimal muscle protein synthesis. Consuming protein within 2 hours after exercise supports recovery, but total daily intake matters more than timing.