More Than the RDA
“The RDA will keep you alive, but it won’t keep you jacked. Here’s the science-backed range that will.”
Protein is not only important, but necessary if you want to build muscle, lose fat, or just stay strong as you get older. But here’s the thing: the Recommended Daily Allowance (RDA)? You need more than that to make real progress. The RDA is meant to keep you healthy, but if you want to build muscle faster, you need more. So, how much more do you need and when do you need it?
What Protein Does for Your Muscles
Protein is more than just something that helps muscles grow. It is the basis for everything from fixing cells to keeping the immune system healthy. But amino acids, the tiny building blocks of protein, are what really help you build muscle.
Leucine, valine, and isoleucine, which are branched-chain amino acids (BCAAs), are the most important ones. When these BCAAs get into the blood, they turn on mTOR, which is the body’s switch for building muscle. This is very important for muscle growth, which is a fancy word for it.
But here’s the best part: It’s not just the protein you eat that makes your muscles grow. It’s about your net protein balance, which is the difference between how much protein your muscles make (the building phase) and how much protein they break down (the breakdown phase). The goal? Synthesis has to happen faster than breakdown. And this works best when you’re doing those resistance workouts that get your muscles ready to grow.
Protein Goals by Goal
How much protein should you really be trying to get? Here is the breakdown, based on what you want to do. This isn’t a one-size-fits-all solution, but these ranges are based on science.
1. Maintenance or Light Activity
1.2–1.6 g·kg⁻¹·d⁻¹ (0.54–0.73 g·lb⁻¹)
This range is perfect for someone who doesn’t want to gain a lot of muscle but just wants to keep what they have, like someone who works out a little or sits at a desk all day.
2. Muscle Gain (Surplus)
1.6–2.2 g·kg⁻¹·d⁻¹ (0.72–1 g·lb⁻¹)
If you want to build muscle, whether it’s through resistance training, sports, or just lifting heavy things, you should aim for this range.
3. Fat Loss (Deficit)
2.3–3.1 g·kg⁻¹·d⁻¹ (1–1.4 g·lb⁻¹)
Your body may want to break down muscle for energy when you’re trying to lose fat, so eating more protein can help keep the muscle you’ve worked so hard to build.
Timing and Distribution
It’s important to eat protein at the right times as well as the right amounts. Eating protein isn’t something you do just once. You want to spread it out over the course of the day.
Post-Workout Nutrition
After working out: Eat 0.3–0.4 g·kg⁻¹ (about 20–40 g) of protein within two hours. This timing is best for recovery and building muscle protein. For the best muscle growth, try to get 2.5 g of leucine in your post-workout meal.
Daily Distribution
Every three to four hours: Your body likes to get protein in “pulses” often. Eating protein every three to four hours during the day keeps your body from going into a catabolic state, which means it doesn’t break down muscle.
Food Source Matrix
Let’s talk about where to find this protein. Not all sources of protein are the same, so it’s important to know which ones have the best quality protein.
Debunking the Myth: “Plant-Based Proteins Are Not Complete”
That’s not true! Some plant proteins may not have all the amino acids they need, but it’s important to eat a variety of them. You can easily get all the amino acids you need by eating a lot of different plant proteins, such as lentils, tofu, quinoa, and seitan.
Also, soy, pea, and hemp protein are all great choices for building muscle because they have a lot of amino acids. Mixing rice and beans gives you a complete profile. So, don’t be afraid of plant proteins.
Safety and Upper Limits
How much protein is too much?
Most people can safely take up to 4 times the RDA (about 2.2 g·kg⁻¹), but if you have kidney disease (CKD), it’s best to cut back. If you have any worries, always talk to your doctor.
What are the risks of red and processed meat?
Yes, eating too much red and processed meat raises the risk of heart disease and cancer. Instead, choose leaner foods like fish, chicken, or beans.
Does eating too much protein hurt your bones?
Studies show that getting enough calcium does not hurt bone health. In fact, it might even help keep your bones from getting weaker. Just make sure you get enough calcium.
Quick-Start Action Plan
Are you ready to start? To get the most out of your protein, follow these easy steps:
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[ ] Get on the scale and figure out how much protein you need
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[ ] Keep track of what you eat for a day and look for protein gaps (try to get 20 g of protein in each gap)
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[ ] Make 3–4 meals a day that are high in protein, and get ready a shake to drink after your workout
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[ ] Each week, choose a new plant-based protein source (yes, try that tofu!)
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[ ] After four weeks, check your strength and body composition to see how far you’ve come
Special Populations
Kidney Disease
If you have kidney disease, talk to a renal dietitian. You probably shouldn’t eat as much protein (≤ 0.8 g·kg⁻¹).
Age 60+
To fight muscle loss (sarcopenia), aim for 1.2 to 2.0 g·kg⁻¹. For the best results, do resistance training with it.
Pregnancy and Breastfeeding
Add 25 grams of protein to your daily intake.
Tools and References
These tools can help you build muscle:
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Protein Calculator: Find out how much protein you need to eat
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Recipe Gallery: Ideas for meals with a lot of protein
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Grocery List PDF: Make a plan for your shopping
Peer-Reviewed References:
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Morton, R.W. et al. (2018) “Protein supplementation and resistance exercise: The role of leucine in maximizing muscle protein synthesis”
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Jäger, R. et al. (2017) “The effects of protein timing on muscle protein synthesis and strength adaptation in resistance exercise training”
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Bilancio, G. (2019) “The safety of high protein intake in patients with kidney disease”
Take-Home Message
“Hit 1.6–2.2 g·kg⁻¹, spread it out, and pair it with weights. This will make both your scales and your squats go up without hurting your kidneys.”
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