Find your optimal daily protein intake based on your body weight, fitness goal, and activity level — with practical food source examples.
To hit your target, combine these sources:
—
The RDA of 0.8g/kg is the minimum to prevent deficiency — not the optimal amount for active people. Research consistently shows that 1.6–2.2g/kg maximizes muscle protein synthesis for those who exercise. For fat loss phases, higher protein (up to 2.4g/kg) helps preserve lean mass in a calorie deficit.
Total daily protein matters more than timing, but spreading intake across 3–5 meals of 20–40g each maximizes muscle protein synthesis throughout the day. A protein-rich meal within 2 hours of training is beneficial but not mandatory if daily totals are met.