The Core WHO Protein Recommendation for Healthy Adults
For healthy adults, the baseline recommendation for protein intake is a safe level of 0.83 grams per kilogram of body weight per day. This value is established to meet the needs of 97.5% of the healthy adult population. For a 70 kg (154 lb) sedentary individual, this translates to approximately 58 grams of protein daily. However, this is a minimum to prevent deficiency, not an optimal intake for peak health, especially for those with higher activity levels or in different life stages. The Acceptable Macronutrient Distribution Range (AMDR) for protein, referenced by WHO-related bodies, is broader, suggesting that 10–35% of daily calories can come from protein, which is often a more useful metric for active individuals.
Quality and Distribution of Protein
Beyond the total daily amount, the quality and timing of protein consumption are also important. High-quality proteins contain all the essential amino acids necessary for the body's functions, and animal products are often considered high-quality. Plant-based diets can also provide all essential amino acids, but require a variety of sources throughout the day. Evidence suggests that spreading protein intake evenly across meals, rather than consuming most of it at one sitting, can maximize muscle protein synthesis. For instance, newer studies suggest that consuming 25–30 grams of high-quality protein per meal can be optimal, especially for older adults.
Special Population Needs
Protein requirements are not one-size-fits-all and increase during certain life stages or for specific populations. The WHO recognizes that general adult guidelines do not apply universally and that requirements change significantly.
Elderly Adults
Older adults face a natural decline in muscle mass, a condition known as sarcopenia. While the baseline WHO/FAO recommendation for the minimum intake in the elderly is the same as for younger adults (0.83 g/kg), many experts and studies suggest a higher intake is necessary to preserve muscle mass and function. Some recommendations suggest 1.0–1.2 g/kg/day or higher for older adults to optimize physical function, especially when combined with resistance exercise. Ageing also appears to cause 'anabolic resistance,' meaning a less sensitive response to protein intake, which may necessitate higher amounts to achieve the same muscle-building effects as in younger individuals.
Pregnancy and Lactation
During pregnancy, additional protein is essential to support the growth of fetal tissue, the placenta, and maternal tissues. While requirements increase, the exact amount varies depending on the trimester. Experts have recommended increases over the base level for non-pregnant women, with some sources suggesting a total daily intake between 75 and 100 grams to support healthy development. Similarly, protein needs are elevated during lactation.
Athletes and Active Individuals
Athletes and individuals with high physical activity levels have significantly higher protein requirements than sedentary adults. Increased intake is needed for muscle repair, recovery, and adaptation from training. For endurance athletes, the range is typically 1.2–1.4 g/kg, while strength athletes may require 1.6–2.2 g/kg or even higher for optimal muscle growth (hypertrophy). For example, a 70 kg strength athlete might aim for 140–154 grams per day.
Comparison of Protein Recommendations (g/kg/day)
| Population Group | WHO Safe Level (min) | Specialized/Contextual Recommendations |
|---|---|---|
| Healthy, Sedentary Adult | 0.83 g/kg | N/A |
| Elderly Adult (>65 years) | 0.83 g/kg | 1.0–1.2 g/kg (for optimal muscle health) |
| Pregnant Women | Elevated | 75–100 grams daily target |
| Endurance Athletes | N/A | 1.2–1.4 g/kg |
| Strength Athletes | N/A | 1.6–2.2+ g/kg |
Navigating Protein Intake
Meeting your protein needs can be achieved through a varied diet of quality sources. Here are some examples of high-protein foods and tips:
- Animal Sources: Lean meats (chicken, beef), fish (salmon, tuna), eggs, and dairy products (milk, yogurt, cheese) are all excellent, high-quality protein options.
- Plant-Based Sources: Legumes (lentils, beans, chickpeas), soy products (tofu, tempeh), nuts, and seeds offer good protein content. Combining different plant sources throughout the day ensures a complete amino acid profile.
- Supplements: Protein powders (whey, casein, or plant-based) can be a convenient way to boost intake, especially post-workout, but are not essential for most people.
- Timing: Try to include a source of protein at every meal and with snacks to distribute intake and support muscle repair.
Conclusion
While the baseline WHO safe level of 0.83 g/kg/day for protein provides a vital foundation for public health, it is a minimum standard, not an optimal target for all. Individuals should consider their specific needs based on factors such as age, activity level, and life stage. Higher protein intake is often recommended for the elderly to maintain muscle mass and for athletes to support performance and recovery. For most healthy adults, a balanced diet with protein distributed throughout the day will suffice. For specific medical conditions, such as kidney disease, lower protein intake may be necessary and should be discussed with a healthcare professional. Ultimately, making informed dietary choices based on personalized needs is key to leveraging protein for optimal health outcomes. For further detailed reading on dietary recommendations, a helpful resource is available on the European Commission's Knowledge for Policy website.
