How Much Protein Do You Really Need?
Key takeaways
- 0.8 g/kg prevents deficiency; 1.2 to 2.0 g/kg is the practical optimum for many.
- Needs rise with age due to anabolic resistance.
- Spread protein across meals; a palm per meal is a good anchor.
- Powders are convenience, not necessity.
Protein went from bodybuilder niche to mainstream obsession. Between the minimalists and the shake-chuggers sits a practical, evidence-based answer.
Minimum versus optimal
Official minimums, around 0.8 grams per kilo of body weight, prevent deficiency; they were never designed as an optimum. Research on muscle retention, satiety and healthy ageing generally supports higher intakes, commonly 1.2 to 2.0 grams per kilo depending on activity, goals and age, with active people and dieters near the top of that range.
Why age raises the bar
Older adults process protein less efficiently, a phenomenon called anabolic resistance, precisely while muscle preservation becomes critical. That is why intakes on the higher end, spread across the day rather than loaded into dinner, matter more after 50, not less.
Making it practical
Picture a palm-sized portion of protein per meal: eggs or yoghurt at breakfast, legumes, fish or poultry later. Whole foods carry extra nutrition; powders are legitimate convenience for busy days. For healthy kidneys, these intakes are well studied and safe; anyone with kidney disease should follow medical advice.
This article is for general informational purposes only and is not medical advice. Always consult a qualified healthcare professional about your individual situation, and never start or stop a medication without your doctor. See our Medical Disclaimer.