How much protein do you actually need?

The recommended daily allowance for protein is 0.8g per kilogram of body weight. That's the minimum to prevent deficiency — not the amount for optimal health, recovery, or muscle. For people who train regularly, the research points higher: 1.6 to 2.2g per kilogram of body weight per day. That range covers most goals — building muscle, preserving lean mass during a cut, or supporting recovery from endurance work. A simple way to think about it: if you weigh 75kg and train 3–4 times a week, aim for 120–165g of protein per day. Spread it across 3–4 meals of 30–40g each. That's where a scoop of protein helps — it's an easy 18–26g toward your daily target. Protein timing matters less than total daily intake, but getting 20–40g within a couple of hours after training is a good habit. And if you're plant-based, aim for the upper end of the range — plant proteins are slightly less bioavailable. The bottom line: the RDA is a floor. Most active people benefit from 2–3x that amount.