RDA says 0.8 g/kg. Sports nutrition says 1.6–2.2 g/kg. Both are right — for different goals.
Some calculations matter for a single decision; this one matters for years. RDA says 0.8 g/kg. Sports nutrition says 1.6–2.2 g/kg. Both are right — for different goals.
0.8 g/kg — prevents deficiency, not optimal for any active human.
1.2–1.6 g/kg — supports recovery and lean mass for most lifters and runners.
1.6–2.2 g/kg — preserves muscle in a deficit, builds it in a surplus.
Is too much protein dangerous? Not for healthy kidneys. Anyone with renal disease should ask their doctor.
Does protein make you bulky? No. Resistance training does. Protein just enables recovery.
Run your own numbers before you trust a rule of thumb. Two minutes saves a lot of regret.