Mar 23 (edited) • 🥑 Nutrition
Protein: How Much You Actually Need (It's Probably More Than You Think)
The RDA for protein is 0.36g per pound of body weight. That number is the MINIMUM to avoid deficiency — not the amount for optimal health, muscle building, or body composition.
Here's what the research actually supports:
• General health: 0.7-0.8g per pound of body weight
• Active individuals/muscle building: 0.8-1.0g per pound
• Dieting/caloric deficit: 1.0-1.2g per pound (higher protein preserves muscle while losing fat)
• Over 50: Aim for the higher end — muscle protein synthesis becomes less efficient with age
For a 180lb person, that's 126-216g of protein per day depending on goals.
Practical tips to hit your numbers:
• Front-load protein at breakfast — 30-40g minimum. Eggs, Greek yogurt, protein shake.
• Every meal should have a protein anchor — chicken, fish, beef, tofu, eggs, dairy.
• Protein shakes are fine as supplements, not replacements. Whole food sources are superior.
• Spread intake across 3-4 meals — your body can only synthesize so much per sitting (~40-50g).
Protein sources ranked by quality: 1. Eggs (the gold standard) 2. Wild-caught fish 3. Grass-fed beef 4. Chicken/turkey 5. Greek yogurt 6. Whey protein isolate
Stop counting calories before you've figured out your protein. It's the single most important macronutrient for body composition.
What's your current daily protein intake?
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Protein: How Much You Actually Need (It's Probably More Than You Think)
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