Category: Nutrition

How Much Protein Do You Actually Need per Day?

By FitMetricsHub Editorial Team
2026-06-25
6 min read

1. Standard RDA vs. Optimal Fitness Intake

The Recommended Dietary Allowance (RDA) of 0.8g per kilogram is the baseline required to prevent deficiency in sedentary individuals. However, active athletes and those seeking body recomposition require significantly higher amounts to support tissue repair.

2. Calculation Frameworks

Sedentary Baseline: 0.8g - 1.2g per kg of body weight. Endurance Training: 1.2g - 1.4g per kg.
  • Hypertrophy / Resistance Training: 1.6g - 2.2g per kg (0.8 - 1.0g per pound).

Article FAQ Schema

Review additional questions and references discussed in this health literature.

In individuals with healthy kidney function, high protein diets (up to 2.8g/kg) have been clinically shown to be safe and free of adverse kidney effects.

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