The short answer
For most active adults, 0.7 to 1.0 grams of protein per pound of body weight per day covers nearly every goal: building muscle, losing fat, or maintaining what you have. Anything above 1.0 g/lb is unlikely to hurt you, but the evidence for added benefit is thin.
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Why this number, and not what the food label says
The U.S. Recommended Dietary Allowance (RDA) is 0.36 g/lb (0.8 g/kg), set to prevent deficiency in sedentary adults. It was never designed for people who train. A 2018 meta-analysis of 49 randomized trials concluded that protein intakes up to roughly 1.0 g/lb (2.2 g/kg) improved gains in lean mass and strength from resistance training, with diminishing returns beyond that point (Source: Morton et al., A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults, Br J Sports Med, 2018).
The International Society of Sports Nutrition's position stand recommends 0.6 to 0.9 g/lb (1.4 to 2.0 g/kg) for active individuals (Source: Jäger et al., International Society of Sports Nutrition Position Stand: protein and exercise, J Int Soc Sports Nutr, 2017).
Pick the right target for your goal
| Goal | Protein target | Why |
|---|---|---|
| General health, light activity | 0.5 to 0.7 g/lb | Above the RDA, easy to hit |
| Building muscle | 0.7 to 1.0 g/lb | Optimizes muscle protein synthesis across the day |
| Losing fat, lean mass at risk | 0.9 to 1.2 g/lb | Higher protein protects muscle in a deficit |
| Older adults (55+) | 0.7 to 1.0 g/lb | Counteracts age-related anabolic resistance |
The "older adults" line is not a rounding error. A 2015 expert consensus from the PROT-AGE study group recommends 0.5 to 0.7 g/lb (1.0 to 1.2 g/kg) for healthy adults over 65, and more for those who are active or recovering from illness (Source: Bauer et al., Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group, J Am Med Dir Assoc, 2013).
Distribution matters more than total at the margin
Hitting your daily total in one giant dinner is suboptimal. Spreading protein across 3 to 5 meals of 0.15 to 0.25 g/lb each maximizes muscle protein synthesis over a day, especially as you age (Source: Schoenfeld and Aragon, How much protein can the body use in a single meal for muscle-building?, J Int Soc Sports Nutr, 2018).
A 180 lb lifter aiming for 160 g/day can hit it cleanly with:
- Breakfast: 35 g (3 eggs + 1 cup Greek yogurt)
- Lunch: 45 g (6 oz chicken + cottage cheese)
- Snack: 25 g (protein shake)
- Dinner: 50 g (8 oz lean beef + edamame)
Plant-based? Adjust slightly
Plant proteins are typically lower in leucine, the amino acid most responsible for triggering muscle protein synthesis. Most experts recommend bumping plant-based intake to the high end of the range (around 1.0 g/lb) and combining sources at each meal (e.g., rice plus beans, or soy plus grains) (Source: Mariotti and Gardner, Dietary protein and amino acids in vegetarian diets — a review, Nutrients, 2019).
Is too much protein bad for your kidneys?
For healthy adults, the answer in the current literature is no. A 2018 systematic review found no evidence that high-protein diets harm kidney function in healthy individuals (Source: Devries et al., Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets, J Nutr, 2018). People with existing kidney disease are a different conversation and should work with their physician.
Common mistakes
- Eyeballing portions. Most people overestimate protein in their meals by 30 to 50%. Weigh cooked meat at least once to calibrate your eye.
- Counting "high protein" foods that are not. Peanut butter, almonds, and most "protein bars" are largely fat and carbs.
- Loading dinner. A 70 g dinner does not make up for a 10 g breakfast.
- Skipping protein when cutting. This is exactly when you need more, not less.
How Fitly makes this automatic
Fitly's barcode scanner logs the protein content of nearly any packaged food, the macro calculator sets your daily target in seconds, and the Smart Coach flags days you fell short so the fix is obvious.
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