Recommended Daily and Per-Meal Protein Intake
For healthy adults, consume at least 1.0-1.2 g/kg body weight per day of protein, distributed across 3-4 meals with approximately 0.4 g/kg per meal, prioritizing high-quality animal sources like lean meats, dairy, and eggs, or diverse plant sources if following a vegetarian diet. 1
Daily Protein Requirements by Activity Level
The standard RDA of 0.8 g/kg/day represents only the minimum to prevent muscle loss, not optimal intake 2, 1. Your actual protein needs depend on your physical activity:
- Minimal physical activity: 1.0-1.2 g/kg/day 1
- Moderate physical activity: 1.3 g/kg/day 3
- Intense physical activity or athletes: 1.6-2.2 g/kg/day 2, 3
For a 70 kg adult, this translates to 70-84 g/day for minimal activity, up to 112-154 g/day for intense training 2.
Per-Meal Protein Distribution
Consume protein across 3-4 discrete meals daily, with at least 0.4 g/kg body weight per meal 2. This pattern optimally stimulates muscle protein synthesis throughout the day, rather than the typical skewed pattern where most protein is consumed at dinner 2.
For a 70 kg person, this means approximately 28 g of protein per meal across four meals 2.
Pre-Sleep Protein Consideration
Consume 0.4 g/kg body weight of protein within 3 hours of bedtime as part of a full meal, or 0.5 g/kg if taken as a supplement 1-2 hours before sleep 2. This supports overnight muscle recovery and protein synthesis during this natural regenerative phase 2.
Healthiest Protein Sources
Animal-Based Proteins (Complete Proteins)
Animal proteins are considered optimal because they contain all essential amino acids and approximately 2.5 g of leucine per serving, which is critical for muscle protein synthesis 2:
- Lean meats: 140 g of lean beef or chicken breast provides 2.5 g leucine 2
- Dairy products: 25 g serving of whey protein provides 2.5 g leucine 2
- Eggs: 5 standard eggs provide 2.5 g leucine 2
These sources also contribute essential nutrients including calcium, vitamin D, potassium, iron, and folate 4.
Plant-Based Proteins
Plant proteins can fully meet protein requirements when consumed from a variety of sources throughout the day 2, 1. The outdated concept of combining complementary proteins at each meal is unnecessary—simply eat diverse plant proteins across the day 2.
Plant-based options include:
- Soy protein: 30 g isolated soy protein provides 2.5 g leucine 2
- Legumes, nuts, seeds, and whole grains: Provide adequate protein when varied 2
Important caveat: Plant proteins require higher total intake to achieve the same muscle protein synthesis effect as animal proteins due to lower leucine content and digestibility 2. However, vegetarians and vegans typically consume adequate protein (63-82 g/day) when eating varied diets with sufficient energy 2.
Special Population Considerations
Older Adults (≥65 years)
Consume at least 1.0-1.2 g/kg/day, with some recommendations extending to 1.5 g/kg/day 1, 5. Older adults benefit from higher protein intake to maintain muscle mass, strength, immune function, wound healing, and bone health 5.
Individuals with Diabetic Kidney Disease
Limit protein to approximately 0.8 g/kg/day for non-dialysis-dependent diabetic kidney disease 2. This is the only common scenario where protein restriction is recommended.
Safety Upper Limits
Long-term consumption up to 2 g/kg/day is safe for healthy adults, with a tolerable upper limit of 3.5 g/kg/day for well-adapted individuals 3. Chronic intake exceeding 2 g/kg/day may cause digestive, renal, and vascular issues and should be avoided 3.
Common Pitfalls to Avoid
- Don't rely solely on the 0.8 g/kg RDA—this is the bare minimum, not optimal intake 1, 3
- Don't consume all protein in one meal—distribute it across 3-4 meals for optimal muscle protein synthesis 2
- Don't neglect pre-sleep protein—this is a critical window for recovery 2
- Don't assume supplements are necessary—most individuals can meet protein needs through whole foods with proper planning 2
- Self-reported protein intake underestimates actual consumption by 10-20%, so you're likely eating more than you think 2, 1