How it is calculated
| Situation | Grams per kg per day |
|---|---|
| Sedentary adult (minimum RDA) | 0.8 |
| Moderately active / older adults | 1.0 – 1.2 |
| Endurance training | 1.2 – 1.6 |
| Muscle building | 1.6 – 2.2 |
| Cutting while preserving muscle | 1.8 – 2.4 |
| Pregnancy (2nd and 3rd trimester) | 1.1 + about 25 g extra |
Worked example
75 kg, doing resistance training to build muscle: 75 × 1.6–2.2 = 120 to 165 g a day, about 30–40 g per meal over 4 meals.
Frequently asked questions
Best protein sources?
Meat, poultry, fish, eggs and dairy; beans, lentils, chickpeas and tofu for plant-based eaters.
Do I need protein powder?
Not if food covers your needs, but it is a practical option when needed.
Does high protein harm kidneys?
No evidence of harm in healthy people within these ranges; those with kidney disease should follow medical advice.