How Much Protein Do You Really Need? A Simple Guide
You’ve probably heard:
“You need 1 gram per pound of body weight.”
“Too much protein is bad for your kidneys.”
“Women need less protein.”
“You can’t absorb more than 30 grams at once.”
There’s a lot of noise. This post breaks down what the science actually says, in plain English. It’s intended for healthy adults. It’s not medical advice — just a simplified guide for general wellness.
🔬 The Minimum: Where Does the RDA Come From?
The RDA (Recommended Dietary Allowance) for protein is 0.8 g/kg of body weight per day (~0.36 g/lb). This comes from nitrogen balance studies and was formalized by expert consultations like the 2007 WHO/FAO/UNU report, which built on earlier work from 1985. These assessments concluded that around 0.66 g/kg/day of high-quality protein maintains nitrogen balance in nearly all healthy adults — forming the basis for the current RDA. The 0.8 g/kg was recommended as a precaution.
✅ What Do Healthy Adults Actually Need?
Sedentary adults: 1.0–1.3 g/kg (0.45–0.6 g/lb)
Active individuals: 1.6–2.2 g/kg (0.7–1.0 g/lb)
Older adults: 1.2–2.0 g/kg
Calorie-restricted diets: 2.3–3.1 g/kg of lean body mass
According to the International Society of Sports Nutrition (ISSN), active people benefit from 1.4–2.0 g/kg, and up to 2.3–3.1 g/kg during cutting or weight loss (Jäger et al., 2017).
Dr. Mike Israetel, PhD, recommends 0.8–1.0 g/lb for active individuals. While widely respected in fitness circles, his advice should be balanced with input from clinical nutrition experts for a complete picture.
🤔 Should You Use Body Weight or Lean Mass?
If you're of average weight or athletic build: use your body weight.
If you're overweight: use your goal weight, or better yet, your lean body mass.
Helms et al. (2014) suggests: 2.2–3.1 g protein per kg of lean body mass for athletes or those cutting.
🚺 What About Men vs. Women?
Per pound, men and women require similar amounts.
Women generally need less total protein due to lower body mass — not because they inherently need less.
GroupDaily Protein (g/kg)Grams per poundAdult men1.2 – 2.0~0.55 – 0.9 g/lbAdult women1.2 – 1.6~0.55 – 0.75 g/lbActive individuals1.6 – 2.2~0.7 – 1.0 g/lbOlder adults1.2 – 2.0~0.55 – 0.9 g/lb
💥 Common Myths — And the Evidence
Myth 1: “High protein is bad for your kidneys.”
This is true only for people with chronic kidney disease (CKD). Studies in healthy individuals show no harmful effects.
Myth 2: “You can’t absorb more than 30g per meal.”
You absorb all protein. Muscle protein synthesis may plateau at ~30g, but excess is used for tissue repair, enzymes, or converted to glucose.
Myth 3: “Protein weakens bones.”
Actually, protein supports bone density — especially with adequate calcium.
🏋️ For Muscle Growth, Fat Loss, or Athletic Goals
If you're strength training, cutting, or trying to maintain lean mass, use lean body mass instead of total weight.
Aim for: 2.2–3.1 g/kg of lean body mass (Helms et al., 2014; Jäger et al., 2017)
Example:
170 lbs with 20% body fat = ~136 lbs lean mass (~62 kg)
Target: 136–192 grams/day
Benefits:
Prevents muscle loss on a diet
Aids recovery
Supports long-term lean mass maintenance
🧠 Practical Takeaways
Sedentary adults: 0.45–0.6 g/lb
Active or aging adults: 0.7–1.0 g/lb
Overweight? Use your goal weight
Precision tracking? Use 2.2–3.1 g/kg lean mass
Spread over 3–5 meals/day
Eat real food first: meat, dairy, legumes, eggs, tofu
Powders and bars are optional — not essential
📎 Final Note
This blog is for educational purposes only.
It does not constitute medical advice.
Talk to your doctor or a registered dietitian before changing your diet — especially if you have health conditions.
📚 References
Antonio, J., et al. (2016). A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. Journal of Nutrition and Metabolism, 2016, 9104792. https://doi.org/10.1155/2016/9104792
Areta, J. L., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319–2331. https://doi.org/10.1113/jphysiol.2012.244897
Darling, A. L., et al. (2009). Dietary protein and bone health: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 90(6), 1674–1692. https://doi.org/10.3945/ajcn.2009.27745
Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20. https://doi.org/10.1186/1550-2783-11-20
Jäger, R., et al. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8
Kerstetter, J. E., et al. (2005). The impact of dietary protein on calcium absorption and kinetic measures of bone turnover in women. Journal of Clinical Endocrinology & Metabolism, 90(1), 26–31. https://doi.org/10.1210/jc.2004-0802
Moore, D. R., et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26401
Poortmans, J. R., & Dellalieux, O. (2000). Do regular high protein diets have potential health risks on kidney function in athletes? International Journal of Sport Nutrition and Exercise Metabolism, 10(1), 28–38.
WHO/FAO/UNU. (2007). Protein and amino acid requirements in human nutrition: Report of a joint FAO/WHO/UNU expert consultation. WHO Technical Report Series No. 935. https://www.who.int/publications/i/item/9789241209359
