What is the new recommended protein intake? An Updated Guide

November 18, 2025 •

3 min read

For many years, the Recommended Dietary Allowance (RDA) for protein was a mere 0.8 grams per kilogram of body weight. However, recent research suggests that a higher intake may be more optimal for muscle health, weight management, and active individuals. This raises the question: what is the new recommended protein intake?

Quick Summary

Revised protein recommendations suggest intakes above the traditional RDA for optimal health, especially for active individuals and older adults, with specific amounts varying by goals.

Key Points

RDA is a Minimum, Not Optimal: The long-standing RDA of 0.8g/kg is the bare minimum to prevent deficiency, not the ideal amount for optimal health or muscle function.
Optimal Intake is Personalized: Recommended protein needs vary significantly based on factors like age, activity level, and specific goals like weight loss or muscle gain.
Older Adults Need More Protein: Due to anabolic resistance and sarcopenia, individuals over 50 generally require a higher intake of 1.0-1.2 g/kg, or more if ill or active, to maintain muscle mass.
Athletes Require Higher Doses: Active individuals can benefit from 1.2-2.0 g/kg to support muscle repair, growth, and recovery from training.
Timing and Distribution Matter: Spreading protein intake evenly across meals throughout the day is more effective for muscle protein synthesis than consuming it all at once.
Higher Protein for Weight Loss: For weight management, increased protein (1.6-2.2 g/kg) can enhance satiety and preserve lean muscle mass during a calorie deficit.
High-Protein Diets are Generally Safe: In healthy individuals, high protein intake is not harmful to kidneys, though people with pre-existing kidney disease should consult a doctor.
Focus on Whole Food Sources: Prioritizing lean meats, fish, eggs, dairy, and legumes ensures a balanced intake of high-quality protein.

The standard Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight per day is primarily a minimum to prevent deficiency in healthy, sedentary adults. Current scientific evidence indicates that a more nuanced and often higher optimal range exists for many individuals, particularly those with specific health and fitness objectives. This personalized approach considers age, activity level, and goals like weight loss or muscle gain.

RDA vs. Optimal Protein: Understanding the Shift

The Traditional RDA Explained

The 0.8 g/kg RDA serves as a minimum requirement to ensure basic bodily functions. It was based on earlier studies, primarily involving younger men, which are now considered potentially limited in scope for a broader population.

The Push Towards Higher Optimal Intakes

Over the past decade, research has increasingly supported consuming protein above the RDA for benefits like maintaining muscle mass and improving functional capacity. For many, an optimal range falls between 1.2 and 1.8 grams per kilogram of body weight, nearly double the RDA. Higher protein intake can also support weight management due to its thermic effect and ability to promote satiety.

How to Calculate Your Ideal Protein Intake

Individual protein needs vary based on factors like age, activity level, and goals. While the RDA is 0.8 g/kg, some experts suggest even minimally active adults may benefit from around 1.2 g/kg. Older adults (50+) generally require 1.0–1.2 g/kg, or 1.2–1.5 g/kg during recovery, due to age-related muscle loss and reduced protein efficiency. Athletes and active individuals need 1.2–2.2 g/kg depending on their type and intensity of training. For weight loss, 1.6–2.2 g/kg is often recommended to preserve lean mass and enhance satiety, with athletes potentially needing up to 2.2–3.4 g/kg while cutting. Focusing on high-quality sources like lean meats, fish, eggs, dairy, and legumes is important. Plant proteins may require higher total intake compared to animal sources due to different amino acid profiles.

Protein Intake Comparison: RDA vs. Optimal Targets


Population Group	Traditional RDA (g/kg)	Optimal Range (g/kg)	Primary Goal of Optimal Range
Sedentary Adult	0.8	1.0–1.2	Enhanced health, muscle maintenance
Older Adult (50+)	0.8	1.0–1.2+	Mitigate sarcopenia, maintain function
Active Adult / Athlete	0.8	1.2–2.0+	Muscle repair, recovery, growth
Weight Loss	0.8	1.6–2.2	Preserve lean mass, increase satiety

Timing and Distribution: Optimizing Your Intake

Distributing protein throughout the day with 20–40 grams per meal is generally more effective for muscle protein synthesis. Consuming protein after exercise aids repair, and before bed may support overnight recovery.

Are There Risks to a Higher Protein Diet?

Higher protein intakes are generally safe for healthy individuals, with many health bodies considering intakes up to twice the RDA safe. Studies suggest safety up to 2.0 g/kg. Concerns about kidney or bone health in healthy people lack strong scientific support, but individuals with existing kidney conditions should consult a physician. Ensuring a balanced diet is key, as very high protein could displace other nutrients like fiber. For detailed guidance, see {Link: Examine.com https://examine.com/guides/protein-intake/}.

Conclusion: Finding Your Personal Optimal Intake

The 'new' recommended protein intake is a move towards a more individualized approach, acknowledging that needs vary significantly. While the 0.8 g/kg RDA is a minimum, most individuals, especially older adults and those who are physically active, will benefit from higher amounts. By considering your age, activity level, and goals, you can aim for an optimal intake that supports muscle health, satiety, and overall well-being. Consulting a registered dietitian or healthcare provider can provide tailored guidance.

Frequently Asked Questions

The 0.8g/kg Recommended Dietary Allowance is valid as a minimum to prevent protein deficiency. However, it is not considered optimal for most people, especially those who are active or over 50, and should not be misinterpreted as the ideal target.

For older adults, recommendations suggest a higher intake than the RDA, generally 1.0–1.2 grams of protein per kilogram of body weight per day to help combat sarcopenia (age-related muscle loss). Those who are active or ill may need even more.

Athletes and physically active individuals should aim for a higher protein intake, typically between 1.2 and 2.0 grams per kilogram of body weight, to maximize muscle recovery, repair, and growth.

For healthy individuals, consuming higher levels of protein is generally considered safe and poses no risk to kidney health. However, those with pre-existing chronic kidney disease should consult a doctor regarding their protein intake.

Protein aids in weight loss by increasing satiety, which helps you feel full longer and reduces overall calorie intake. It also helps preserve lean body mass during a calorie deficit, which is crucial for maintaining a higher metabolism.

Studies suggest that spreading protein intake evenly throughout the day is more beneficial than consuming it all in one sitting. Aiming for 20–40 grams of protein per meal is a good strategy to maximize muscle protein synthesis.

Some research indicates that higher total amounts of plant-based protein might be needed to achieve similar muscle-building effects as animal proteins, primarily due to differences in amino acid profiles. However, this may be less of an issue with a varied and sufficient intake.