TL;DR
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Most adults need about 0.8 grams of protein per kilogram of body weight.
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Active individuals often benefit from higher protein intake.
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Whole food sources provide the most complete nutrition.
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight , or 0.36 grams per pound. The RDA is the bare minimum to prevent deficiency, not to build a strong, resilient body.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use an online protein calculator .
Protein needs aren’t one-size-fits-all. People who strength train, live active lifestyles, or want to maintain lean muscle as they age often strive for the higher end of that range. Meanwhile, someone with a more relaxed routine may do well closer to the lower end.
Foods like grass-fed beef, eggs, fish, and other whole food sources deliver the amino acids your body uses to build and repair tissue. When your routine gets busy, and meals fall short, that’s where thoughtfully made whole-food protein supplements can help.
Products made with quality ingredients like grass-fed beef protein or collagen can make it easier to reach your daily protein goals while keeping nutrition straightforward, digestible, and rooted in the foods our bodies already know how to use.
Key Takeaways
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Most adults need about 0.8 grams of protein per kilogram of body weight per day to support muscle recovery, energy levels, and overall health.
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Those who strength train, live active lifestyles, or want to maintain lean muscle as they age will often benefit from aiming for the higher end of the recommended range.
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Whole foods like grass-fed beef, eggs, and fish are the best way to meet your daily protein goals. When meals fall short, whole-food protein supplements can help fill the gaps.
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