How much protein do you really need?
The Recommended Dietary Allowance (RDA) for protein is a modest **0.8 grams of protein per kilogram of body weight**. However, this is the minimum needed to prevent deficiency, not necessarily the optimal amount for health or fitness.
Target Ranges:
- Sedentary People: 0.8 - 1.0 grams per kg.
- Active / Endurance: 1.2 - 1.4 grams per kg.
- Strength Training: 1.6 - 2.2 grams per kg.
Why Protein is Vital:
- Muscle Growth: Provides amino acids to repair and build tissue.
- Weight Management: Protein is the most satiating macronutrient, helping you feel full longer.
- Metabolism: Has a high thermic effect (TEF), meaning your body burns more calories digesting it.