Why the Official Recommendations Fall Short
The Recommended Dietary Allowance (RDA) for protein is 0.8g per kilogram of bodyweight per day. For a 75kg person, that's just 60g of protein — roughly the amount in two chicken breasts. This target is adequate to prevent muscle wasting in sedentary individuals, but it falls significantly short of what active people need to build or maintain muscle mass.
Multiple meta-analyses and large-scale studies published in the Journal of the International Society of Sports Nutrition consistently find that 1.6–2.2g of protein per kilogram of bodyweight per day is the optimal range for muscle gain in people who strength train. For reference, that's roughly double the official recommendation.
"The RDA for protein was never designed for athletic populations. Think of it as the floor, not the ceiling. For anyone training seriously, protein needs are considerably higher." — Sarah Reyes, RD
Your Protein Target by Goal
The right protein intake depends on what you're trying to achieve. Here are evidence-based targets for the three most common goals:
Practical Example: A 75kg Person Training 4× Per Week
| Goal | Target (g/kg) | Daily protein (75kg) | Calories from protein |
|---|---|---|---|
| Muscle gain | 1.6–2.2 g/kg | 120–165g | 480–660 kcal |
| Fat loss | 2.0–2.4 g/kg | 150–180g | 600–720 kcal |
| Maintenance | 1.2–1.6 g/kg | 90–120g | 360–480 kcal |
| RDA (sedentary) | 0.8 g/kg | 60g | 240 kcal |
The Best High-Protein Foods
Not all protein sources are equal. Animal proteins are generally "complete" — containing all nine essential amino acids — and have higher leucine content, which is the key amino acid that triggers muscle protein synthesis. Plant proteins can absolutely be sufficient but typically require combining multiple sources to achieve a complete amino acid profile.
Protein Timing: Does It Matter?
The old "anabolic window" theory — that you must consume protein within 30 minutes of training or the gains are lost — has been largely debunked by more recent research. What matters far more is total daily protein intake, not precise timing.
That said, research does support distributing protein across 3–5 meals per day rather than consuming it all in one sitting. Muscle protein synthesis rates are maximized at approximately 20–40g of protein per meal for most people. Eating 160g of protein in a single meal does not produce the same anabolic stimulus as spreading it across four 40g servings.
A Simple Daily Protein Schedule
- Breakfast: 3 whole eggs + 150g Greek yogurt = ~35g protein
- Lunch: 150g chicken breast + vegetables = ~45g protein
- Post-workout snack: Whey protein shake = ~25g protein
- Dinner: 150g salmon + legumes = ~45g protein
- Total: ~150g protein
Do You Need Protein Supplements?
Protein supplements like whey, casein, or plant-based powders are convenient tools — not magic. If you can hit your daily protein target through whole foods alone, supplements are unnecessary. They become useful when hitting your target through food alone is impractical due to schedule, appetite, or budget.
Whey protein in particular is one of the most research-supported supplements available. It is rapidly absorbed, has a high leucine content, and is cost-effective per gram of protein. If you struggle to hit your daily target, a post-workout whey shake is a simple and effective solution. For a full review of protein supplements, see our supplement guide.
Active people need 1.6–2.2g of protein per kg of bodyweight per day — roughly double the government RDA. Spread this across 3–5 meals, prioritize complete protein sources, and use supplements only to fill gaps. Get total daily intake right first; timing is a secondary consideration.