Protein is often called the most important macronutrient for fitness and for good reason.
The RDA vs. Practical Targets
- RDA (Recommended Dietary Allowance): 0.8 g/kg body weight per day (the minimum to avoid deficiency).
- For active individuals: 1.2–2.0 g/kg is recommended by the International Society of Sports Nutrition (ISSN) to support recovery, muscle gain, and fat loss.
Per-Meal Targets
Research suggests aiming for ~0.25 g/kg per meal (roughly 20–40 g depending on your size) to maximize muscle protein synthesis.
Real-World Example
If you weigh 190 lbs (86 kg):
- Minimum: ~70 g/day (RDA)
- Optimal range: 100–170 g/day (active, strength training)
- Spread across 3–4 meals: 25–40 g per meal
Food Sources
- Animal: chicken, fish, eggs, dairy
- Plant: lentils, tofu, tempeh, beans
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