How Much Protein Do You Really Need? The Science vs the Hype

Calculators do the heavy lifting, but knowing what is going on underneath is what saves you money — or stress — later. Protein recommendations span from 0.8 g/kg (RDA) to 3 g/kg (extreme bodybuilders). The truth depends on what you're optimising for.

Survival vs optimal

RDA of 0.8 g/kg prevents deficiency. Doesn't optimise muscle, recovery or satiety.

For muscle gain or maintenance

1.6–2.2 g/kg supports synthesis. Beyond ~2.2, returns flatten quickly.

For older adults

1.2–1.6 g/kg minimum to fight sarcopenia (age-related muscle loss). RDA is dangerously low for seniors.

Distribution matters

Spread across 3–5 meals at 25–40 g each. Single 100g hits don't beat 4×25g.

Pro tips

• Animal proteins (eggs, meat, fish, whey) are complete. Plant proteins need combining (rice + beans) for full amino profile.
• Hard to over-eat protein — kidneys handle it fine in healthy adults.

Frequently asked questions

Is too much protein bad for kidneys? Only if kidneys are already damaged. Healthy kidneys handle 2g+/kg without issue.

Are protein shakes necessary? No — but they make hitting 150g+ a day far easier than food alone.

Whatever number you land on, sanity-check it against a second method or a quick estimate in your head.