How Much Protein Do You Really Need Per Day?

Protein is the most talked-about macro for good reason: it builds muscle, keeps you full, and is the hardest nutrient for your body to convert to fat. But how much do you really need? The answer depends on your goal, not on a one-size-fits-all number.

The RDA is a minimum, not a goal

The Recommended Dietary Allowance is about 0.8g per kg of bodyweight — enough to prevent deficiency in a sedentary person. It was never meant to optimize muscle, satiety or fat loss. Treating it as a target sells most people short.

Targets that actually help

• General health: ~1.2g per kg.
• Fat loss (preserving muscle): 1.6–2.2g per kg.
• Building muscle: 1.6–2.0g per kg.
• Older adults: higher end, to counter age-related muscle loss.

A simple shortcut many people use is one gram per pound of goal bodyweight — close enough and easy to remember.

Why more protein helps fat loss

In a deficit, protein does two crucial jobs: it signals your body to keep muscle rather than burn it, and it’s the most satiating macro, so you feel fuller on fewer calories. Both make the deficit easier to sustain.

Does timing matter?

Total daily protein matters far more than timing. That said, spreading it across three or four meals of 25–40g each is slightly better for muscle than loading it all at dinner.

Easy ways to hit your target

Anchor each meal with a protein source: eggs, Greek yogurt, chicken, fish, tofu, lentils, or a scoop of whey. If you fall short, a shake is an easy top-up. Tracking with Fotocal shows your running protein total, so you know whether you need one more portion before bed.