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health 2026-04-23

Protein Intake by Goal

How much protein you actually need depends on whether you train, age, and goals.

The 0.8g/kg RDA is the minimum to prevent deficiency. Optimal intake for most goals is significantly higher.

Targets by Goal

SituationGrams per kg bodyweightPer pound

|-----------|-------------------------|-----------|

Sedentary minimum (RDA)0.80.36 General health1.0-1.20.45-0.55 Active lifestyle1.2-1.60.55-0.73 Strength training1.6-2.20.73-1.0 Cutting (preserve muscle)1.8-2.40.82-1.1 Older adults (sarcopenia prevention)1.2-1.60.55-0.73

For a 70 kg (154 lb) lifter targeting muscle gain, that's 112-154g daily.

Why More Than RDA

  • Muscle protein synthesis maximizes around 1.6 g/kg
  • Higher protein supports recovery from training
  • Older adults need more to maintain muscle (anabolic resistance)
  • Cutting calories without raising protein causes muscle loss

Per-Meal Distribution

Spread intake across 3-5 meals at 25-40g each. Single doses above ~40g show diminishing per-meal anabolic returns. The "anabolic window" post-workout is far wider than the legacy 30-minute claim.

Best Sources

SourceProtein per serving

|--------|---------------------|

Chicken breast (4 oz)35g Greek yogurt (1 cup)20g Cottage cheese (1 cup)28g Eggs (3 large)18g Lentils (1 cup cooked)18g Tofu (4 oz)12g Whey protein (1 scoop)24g

Plant-Based

Plant proteins are usually lower in leucine, the trigger amino acid for muscle synthesis. Compensate with:

  • Slightly higher total intake (10-20% more)
  • Combine sources across the day (rice + beans, etc.)
  • Add tofu, tempeh, seitan, and legume-heavy meals
  • Consider pea or soy protein supplements

Health Concerns

For healthy kidneys, 1.6-2.4 g/kg is well-tolerated long-term. Existing kidney disease requires medical guidance on protein intake. Hydrate adequately and increase fiber to balance.

Practical System

  • Target a protein source at every meal
  • Use a tracking app for one week to baseline (most people undercount)
  • Add a protein shake post-workout if intake falls short
  • Prep protein in bulk: roast chicken, hard-boil eggs, cook lentils on Sunday

Cost

Cheap high-protein:

  • Eggs: ~$0.25 per 6g
  • Chicken thighs (sale): ~$0.30 per 35g
  • Lentils: ~$0.20 per 18g
  • Greek yogurt (store brand): ~$1 per 20g

For meal prep see [lunch meal prep guide](/blog/lunch-meal-prep-guide).