How Much Protein Should I Eat?

Feb 28, 2024

Dr. Ben Connolly, ND

Dr. Ben Connolly, ND


The Recommended Dietary Allowance (RDA) for protein, set at 0.8 grams per kilogram of body weight per day for adults, has been debated among nutrition experts, athletes, and health-conscious individuals. Critics argue that this guideline, established to meet the basic nutritional needs of the general population, may be insufficient for optimizing health, supporting recovery from illness or injury, promoting muscle growth and maintenance, and enhancing overall longevity. This article explores the perspectives suggesting that the current RDA for protein might be too low for certain populations and under specific circumstances.

Reevaluating Protein Needs



1. Athletic Performance and Muscle Maintenance


For athletes and individuals engaged in regular physical activity, protein requirements may significantly exceed the standard RDA. Research indicates that those involved in endurance sports or strength training may benefit from protein intake ranging from 1.2 to 2.0 grams per kilogram of body weight to support muscle repair, growth, and overall recovery. The increased demand is attributed to the need for muscle protein synthesis and the repair of damage caused by intense physical activity.

2. Aging and Sarcopenia


Aging is associated with the loss of muscle mass and strength, a condition known as sarcopenia, which can contribute to frailty, decreased quality of life, and increased risk of falls and fractures. Higher protein intake, in the range of 1.0 to 1.5 grams per kilogram of body weight, has been suggested for older adults to combat the effects of sarcopenia, improve muscle mass and strength, and support functional mobility.

3. Weight Management and Metabolic Health


Diets higher in protein have been shown to support weight loss and maintenance efforts by enhancing satiety, increasing energy expenditure, and preserving lean muscle mass during calorie restriction. For individuals seeking to lose weight or maintain a healthy weight, protein intakes above the RDA may offer metabolic advantages and support long-term weight management goals.

4. Recovery from Illness or Surgery


During periods of recovery from illness or surgery, the body’s demand for protein can increase significantly to support healing processes, immune function, and tissue repair. Protein needs may rise to 1.2 to 2.0 grams per kilogram of body weight in these situations, underscoring the importance of adjusting dietary protein intake based on health status and recovery needs.

Scientific Support and Controversies


While there is growing support for the idea that the current RDA for protein may be too low for optimal health outcomes in certain contexts, it is essential to consider the balance and quality of protein sources. Advocates for increased protein intake emphasize the importance of consuming a variety of high-quality protein sources, including both animal and plant-based options, to ensure a comprehensive intake of essential amino acids and other nutrients.
However, it is crucial to approach the topic with a nuanced understanding, as excessive protein intake, especially from sources high in saturated fat and calories, could have adverse health effects for some individuals. The potential impact on kidney function in people with preexisting kidney disease is a particular concern, although research suggests that healthy individuals are unlikely to experience adverse effects from higher protein intake.



The debate over the adequacy of the RDA for protein highlights the need for personalized nutrition recommendations that consider individual activity levels, age, health status, and specific goals. While the standard RDA may be sufficient to prevent deficiency for the general population, evidence suggests that higher intakes may be beneficial for optimizing muscle health, supporting recovery, aiding in weight management, and enhancing overall well-being for many individuals. As research evolves, so too may the guidelines for protein intake, underscoring the importance of ongoing dialogue and investigation within the nutrition science community.

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