Find your personalized daily protein target based on your body and goals.
The minimum RDA is 0.8 g per kg of body weight. For active people, especially those lifting weights or doing endurance sports, the research-backed range is 1.6 to 2.2 g/kg. Athletes building muscle may benefit from up to 2.5 g/kg.
Protein is used to repair and build muscle tissue, produce enzymes and hormones, and support immune function. It is also the most satiating macronutrient, helping with hunger control during fat loss.
Research suggests muscle protein synthesis is maximized when protein is spread across meals of roughly 25 to 40 grams, rather than eating most of it at one meal.